Quick Workout- Got 15 Minutes?
This is a quick 15 minute workout with weights for a 4 day workout split.
Arms and Shoulders
3 sets of Hammer Curls 10 reps
3 sets of 21s
3 sets of lateral raises 10 reps
3 sets of frontal raises 10 reps
3 sets of Rope Triceps Extensions
3 sets of Dips (either machine or bench)
5 sets of Lunges (walking, or smith machine, or barbell)
5 sets of Sumo Squats (With DB)
30 Second Wall Sits X 3
5 sets of flat db bench press (10 reps)
5 sets of inclined db bench press (10 reps)
5 sets of lat pulldowns
3 sets of seated cable rows
4 sets of back extensions
3 sets of single arm db row
Note: Cardio 3 times a week for 15 minutes+
Remember: After a strenous workout your body needs lean protein and glucose to recover and build new muscle! I suggest the Post Workout Stack from 1st Phorm!
NASM Weight Loss Specialist/Personal Trainer
Note: Before starting any fitness regime, you should talk to a doctor. I’m not a doctor.