GET STARTED TODAY WITH OUR MOST POPULAR PLAN: THE SHAH TRAINING PLAYGROUND WORKOUT
Finally, forget the gym, skip the steady state cardio, and get a lean, mean physique while working out in the playground...or at home!
- 3, 15-minute bodyweight workouts: learn how to use bodyweight training to burn fat and build lean muscle mass
- Tips, Tricks, & Tools: discover how to schedule your workouts around a busy schedule and maximize your training time.
If you have very little time in your schedule to weight train, then you should try to maximize your time in the gym. Maximizing your time means sticking to compound exercises and picking a set/rep scheme based on your goals.
Compound Exercise per Bodypart:
Chest – Bench Press (Barbell, Dumbbell, Flat, Incline), Arm Pull-overs (Barbell, Dumbbell)
Back – Rows (Dumbbell, Barbell)
Legs – Squats (Barbell, Dumbbell, Back, Front, Overhead),
Shoulders – Clean & Press (Power, Hang), Shoulder Press (Barbell, Dumbbell, Push Press, Push Jerk, Arnold)
Sample 3-day template for Size and Strength:
Squat Variation 8×3
Bench Variation 8×3
Row Variation 8×3
Press Variation 8×3
Squat Variation 5×5
Bench Variation 5×5
Row Variation 5×5
Press Variation 5×5
Squat Variation 3×8
Bench Variation 3×8
Row Variation 3×8
Press Variation 3×8
Now, this is just a general template for you to use for increasing your strength and size with compound movements. If you’re looking for a more well-rounded fitness program using compound movements, than I suggest you check out Athletic Body Workout.