15 min workout

To fit in a focused workout in a short time. 4-5 days a week. Supersets, rest pause, and drop set techniques, to maximize time. Fresh mind, every set counts. Because time is a limiting factor, use lightweight.  Going too heavy can lead to injuries. This is very focused, and hard, yet you should leave the gym feeling great!

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Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Abs Crunch (Machine)

Hammer Curl (Cable)

Bench Press (Paused)

Dip (Bodyweight)

Upright Row (Dumbbell)

Lat Pulldown (Close Grip)

Shoulder Press (Machine)

JM Press

Incline Curl (Dumbbell)

Squat (Barbell)

Leg Extension

Leg Curl

Chest Supported Row (Machine)

Chest Press (Machine)

Tricep Extension (Cable)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Lateral Raise (Cable)

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