Thread by @AskTheGiver

Too "busy" to exercise?

Bullshit.

A sculpted physique can be achieved in 30-minute increments

Below are the 7 exercises you need to do to get jacked with minimum free time:

The key to building muscle with minimum free time is through "Compound Movements"

In short, these are exercises that train multiple muscle groups at the same time (giving you a more efficient workout experience)

Let's begin:

1.) Deadlifts

Targets: Entire Lower Body, Traps, Shoulders, Back, Forearms

Key: Keep back straight. Practice form.

If I could only do ONE exercise for the rest of my life, it'd be deadlifts

Aim for 3 sets of 6-8 reps

2.) Overhead Push Press

Targets: Full Body

This helps you develop rounded "gladiator" shoulders and nice-looking traps

Aim for 3 sets of 8-10

3.) Back Squats

Targets: Quads, Glutes & Hamstrings.

The #1 exercise for building Tree-Trunk Legs. You may hate them at first but MAN they are effective

Aim for 3 sets of 6-8 reps

4.) Incline Bench Press

Targets: Chest, Delts, Triceps & Biceps

Women consider a man's torso the most attractive part of his body. Make this your go-to workout for building a bigger chest.

Aim for 3 sets of 8-12 reps

5.) Dips

Targets: Chest, Triceps, Delts, & Upper Back

Add this into your typical chest-routine and your pecs will start to POP

Aim for 3 sets of AMRAP (as many reps as possible)

6.) Bent Over Row

Targets: Full Upper Body

Very few people have a strong, muscular-looking back. Why?

They don't do enough rows. The pump you get from these is next-level

Aim for 3 sets of 6-12 reps (depending on weight)

7.) Farmer's Carries

Targets: Lower Body, Traps, Shoulders, Forearms, Core

You know when you're trying to bring ALL the groceries inside using one trip?

That's what these are

You'll light your forearms on FIRE but you'll feel amazing afterward

Aim for 3 sets of 1-2 mins

Compound Exercises are Step 1
Diet is Step 2

Eat high protein (0.8g-1.0g of protein per pound of bodyweight) and primarily whole foods

You'll pack on muscle and lean out significantly following those two things.

Need a workout schedule to follow?

Here's a recommendation:

Day 1 - Chest, Triceps, & Shoulders (Push)

Day 2 - Legs

Day 3 - Back & Biceps (Pull)

I recommend doing legs 2x per week, push or pull 2x per week, and the other 1x per week

I hope you found this thread enjoyable.

If you did, please retweet the first tweet for others to see and bookmark it so you don't lose it

Remember:

- 30 minutes is PLENTY if you're doing the right exercises

Go make this thing happen 🔥

*PS:

Need to lose 20-40 pounds GUARANTEED in the next 3 months?

Work 1 on 1 with me

I'll coach you for 90 days and guarantee you lose 20-40 pounds while packing on muscle

Message me "START" if serious

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What should my next thread be?