30 Minute Free Weight Workout
Workout Category: Muscle Building Workout
Days Per Week: 4
Difficulty: Intermediate
Designed By: Builtfit.com
Reference URL: Built Fit
Days Per Week: 4
Difficulty: Intermediate
Designed By: Builtfit.com
Reference URL: Built Fit
Workout Goal: Build Muscle
Features:
Features:
- Full Body Workout
Here is a quick workout involving compound exercises that you can get done with 30 minutes. There are only 3 exercises per day and 4 workouts per week. You can also supplement the other days with cardio or do some at the end of your workout if your goal is also to lose fat.
Be sure to focus on form when doing these exercises. Try to increase the volume each week by either adding reps or increasing the weight for the lifts. Ab exercises can be done at the end of each workout as well.
Monday – Legs
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 4 | 5,5,5,5 | 90+ seconds |
| Lunges | 3 | 5,5,5 | 90 Seconds |
| Stiff Legged Deadlift | 3 | 5,5,5 | 90 seconds |
Tuesday – Chest/Triceps
| Exercise | Sets | Reps | Rest |
| Bench Press | 4 | 5,5,5,5 | 90-120 Seconds |
| Incline Press | 3 | 5,5,5 | 90 Seconds |
| Dips | 3 | 5,5,5 | 60-90 Seconds |
Thursday – Biceps/Shoulders
| Exercise | Sets | Reps | Rest |
| Overhead Press | 4 | 5,5,5,5 | 60 Seconds |
| Barbell Shrugs | 4 | 5,5,5,5 | 60 Seconds |
| Barbell Curls | 4 | 5,5,5,5 | 60 Seconds |
Friday – Back
| Exercise | Sets | Reps | Rest |
| Deadlift | 4 | 5,5,5,5 | 120 Seconds |
| Pullups | 3 | Failure | 60-90 Seconds |
| Barbell Bent Over Rows | 4 | 5,5,5,5 | 60-90 Seconds |
