6. WORK OUT EVEN WHEN YOU DON’T HAVE TIME
Whether you’re tired from a long day of working or playing World of Warcraft, all you really need is 20 or 30 minutes for a decent workout. You just have to use your time efficiently and monitor your rest periods between sets. The following workouts will leave you fatigued and can be completed in less than 30 minutes.
BACK
| EXERCISE | SETS / REPS | REST |
| One-arm dumbbell row | 3 / 8-10 | <1 minute |
| Machine one-arm row | 3 / 8-10 | <1 minute |
| Lat pulldown | 3 / 10-12 | < 1 minute |
BICEPS
| EXERCISE | SETS / REPS | REST |
| Barbell curl | 3 / 12-15 | 15-30 seconds |
| Alternating dumbbell curl | 3 / 8-12 | 15-30 second |
| One-arm dumbbell preacher curl | 3 / 12-15 | 15-30 second |
TRICEPS
| EXERCISE | SETS / REPS | REST |
| Triceps pushdown | 3 / 12-15 | 15-30 second |
| Two-hand overhead triceps extension | 3 / 8-12 | 15-30 second |
| Lying triceps extension | 3 / 8-12 | 15-30 second |
CHEST
*Perform a triset (no rest between sets)
| EXERCISE | SETS / REPS | REST |
| Barbell bench press | 3 / 15 | |
| Incline dumbbell flye | 3 / 15 | |
| Incline bench press | 3 / 12 | < 1 minute |
SHOULDERS
*Extended sets: A variation of a single exercise that you continue with the same weight to take your muscles to fatigue.
| EXERCISE | SETS / REPS | REST |
| Dumbbell bent-over lateral raise | 3 / 8-10 | none |
| EXTENDED SET | ||
| Dumbbell front lateral raise | 3 / to failure | none |
| EXTENDED SET | ||
| Dumbbell alternating front raise | 3 / to failure | 1 minute |
LEGS
| EXERCISE | SETS / REPS | REST |
| Squat (bodyweight) | 4 / 15-25 | 15-30 seconds |
| Walking lunge (bodyweight) | 3 / 8-12 per leg | 15-30 seconds |
| Leg press | 3 / 20-25 | 15-30 seconds |
