Quick Workout- Got 15 Minutes?

Quick Workout- Got 15 Minutes?

Quick Workouts

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!

Dustin Holston

NASM Weight Loss Specialist/Personal Trainer

Free Meal Plans

Note: Before starting any fitness regime, you should talk to a doctor. I’m not a doctor.

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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