The Chest & Back Workout That SLAYS You in Just 30 Minutes!
If you ever doubted that you can build muscle with a 30 minute workout, then I have got some news for you. In this video, I am going to show you how to structure a fast and extremely effective workout that will take you just 30 minutes to complete. Don’t believe those that say you need to spend at l
There’s a common misconception that in order for a workout to be effective, it has to be long. But that’s actually not true. Today, I’m going to show you an exact workout to train not just one, but two muscle groups. And we’re going to use my express training program, right? We’re going to use it as the template for how to do this.
If you want to train hard, you can train a lot shorter. All right, we have the express chest and back workout. Here’s what it’s going to be consisting of. A way to warm up that gets you ready to actually perform what you’re going to do without wasting a whole hell of a lot of time. I’ll show you what the fast 50 looks like.
A systems check [music] because it’s a very important next step before you start to handle heavier weights. And you’re not going to not handle heavy weights here. We’re not compromising the workout just because we’re making it shorter. Then we’re going to go into high tension exercises and mod to low tension exercises. And the way that we’re going to combine them is going to keep them efficient.
It’s going to keep the workout moving, but again, never compromising the type of results that you can see. And again, we’re hitting two muscle groups here. Actually, not me. Jesse, you’re up. Ah, on the shingle.
You just screenshotted this, didn’t you? I still have to show you how to do it. So, keep watching. And so, it starts here with the fast 50 warm-up. And this consists of two exercises.
One is this kneeling banded incline press. And then he’s going to stand up and go right into the second exercise, which is a banded squeeze row. So, what you’re looking to do is perform 14 reps in this first exercise. Go ahead. Yep.
You ready? >> Yeah, I’m ready. >> 14 repetitions. Now, what this is doing again, because the band is being used, it allows your muscles to actually warm up as they warm up. In other words, there’s flexibility built into a band that allows for more stretch as your range of motion increases, as your force output increases.
So, I love using bands for warm-ups because you can kind of push a little further, a little harder, as your body starts to warm up. Stand right up. Now, turn it around. Now, it’s a squeeze So now what you do is in that position there. Get into a good low back position.
Good. A squeeze row is where you want to pull and get that extra little pull at the back. Squeeze your scapula together. Right? We’re trying to warm up the joints that are going to be affected here.
And that is your shoulder girdle. Right? So not just your glenoumeral joint, but your scapula also your elbows, your wrists between these two. If we can do that, we can work into the muscles as I just explained before all the way up here. 14.
Where do we go from here? 12. 12 and 12 10 866. [music] Guess what that equals when you add it up, Jesse? >> 50.
- So that’s a fast 50 on each of the exercises. So you’re actually performing 100 repetitions of the two exercises throughout the entire warm-up here. Again, how much time do you have to do this? A fixed 3 minutes.
So here’s where Express is different. Everything is time ccentric. I want to be sure, not like guess or estimate that you might be able to get finish this in 30 minutes or less. This is exact. There’s [music] three minutes.
You start the clock when you start your first rep and then you keep going. And as long as you have time left in that time, that’s the remaining time that you would rest. So, let’s say you get through this entire circuit, Jesse, in 2 minutes and 20 seconds. You use the final 40 seconds to rest. Let’s pretend we got there.
Now, we head over to the bench for our systems check. >> So, the fast 50 down. And when we come over here, we’re going to perform something called a systems check. Okay, Jesse though, so far. >> Ah, dude, I feel great.
Chest back. >> Even a little pump. Little pump. a little palm >> and the joints are good. Yeah.
All right. So, most of you going to feel that, but we still want to be sure cuz the first exercise here is going to be a high tension exercise. So, I want to do one warm-up set for that, too. So, you take your 12 rep max and you’re going to perform 10 repetitions, but the pacing here is going to be slower cuz unlike the last exercise, and Jesse could have even picked up the pace a little faster there as he felt [music] more loose, here you want to try to go slow. And what you’re trying to do here is give yourself a set 1 minute and 30 seconds to do your 10 reps.
Obviously, it’s not going to take you that whole time, but you’re feeling for anything that still feels a little kinky, right? Is that the right word? That’s the wrong wrong word. Maybe a little kinkedked up here. You got to get through those kinks.
Get the wrist and the elbows and the shoulders feeling good. All right, >> one more. >> One more. So, you take submax not all the way to failure. Take it.
You put them back. Now, what I want you to do is in the time that you’re resting in the 130, whatever’s remaining here, that’s yours. You get to do what you want. But what I would suggest is go get your dumbbells because you’re going to need a dumbbell here, which is an eight rep max for [music] the incline dumbbell bench press. You’re also going to need a weight for your eight rep max for a chest supported row.
A lot of people will find that that weight is the same. In this case, it’s the same for you, Jesse. All right. For some, if you needed two pairs of dumbbells, you just go grab both pairs of dumbbells. Now, with your minute and 30 up, it’s time to start the actual highintensity set.
You’re going to do these three [music] times. Okay? But what you do is you can have an option here in the first set. You can take this exercise all the way to his eight rep [music] max failure or you have the option to leave one or two in [music] the tank on the first set. That is because I know by the time you’re doing the second or third set, it’s going to catch up to you from here.
Now you go right around into the second part [music] which is the chest supported row. Every one of these is a threeinut block. Okay? So, you start the timer at 3 minutes, counting down for this entire block. Eight reps.
One, two. Good. Good. Squeeze here. And remember, you’ve got 3 minutes to do the entire combo.
And then rest. So, if you go through this a little quicker, you got a little bit more rest. If a little bit more deliberate here, got a little bit less rest. >> Is that eight and eight? >> That’s eight.
Okay. So now again, what you do is you’re resting the balance of the three minutes. Fixed workout times here, guys. There’s no guesswork. You had three minutes on the warm-up.
You had a minute and a half on the uh systems check on the first double incline bench press. You started your first round here of this exercise with the chest supported row incline bench press. You had 3 minutes to go through that. By the time that 3 minutes timer is over, you should be in position to start the next [music] round of this. >> Okay.
The second and third round though, there’s no more option to stop just shy of failure. You got to take it to failure. If you can’t get all of your repetitions in round two or three, it doesn’t matter because you’re taking it to failure. Objectively, I know that you’re increasing your workout intensity. And I said before, you can train longer, you can train hard, but [music] you can’t do both.
As long as I know objectively you’re training hard, we’re good to go. So, you get back in here one more time. Let’s just see what the result is. You grab those dumbbells ag