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Quick workouts for men

A 4 weeks gym program, 5 workouts a week. The cycle has 5 workouts, each with 4 to 5 exercises, about 30 minutes and 220 kcal on average. Most sets go to legs, back and chest.

• Level: Intermediate
• Per week: 5
• Workouts in cycle: 5
• Weeks: 4
• Exercises: 21

Workouts in this program

1. Legs

4 exercises, 30 min, about 270 kcal

Leg press	3 × 12
Lying leg curl	3 × 12
Seated leg extension	3 × 12
Seated calf raise	3 × 12

2. Back

4 exercises, 30 min, about 220 kcal

Seated cable row	3 × 12
Single-arm dumbbell row, right	3 × 12
Assisted wide-grip pull-ups	3 × 12
Lat pulldown	3 × 12

3. Chest

4 exercises, 30 min, about 220 kcal

Barbell bench press	3 × 12
Seated machine chest press	3 × 12
Machine fly	3 × 12
Dumbbell flat bench fly	3 × 12

4. Arms

4 exercises, 30 min, about 200 kcal

Barbell preacher curl	3 × 12
Incline dumbbell curl	3 × 12
Barbell lying extension	3 × 12
Cable pushdown	3 × 12

5. Shoulders and abs

5 exercises, 30 min, about 200 kcal

Machine shoulder press	3 × 12
Dumbbell lateral raisesuperset	3 × 12
Plate front raisesuperset	3 × 12
Decline bench crunchsuperset	3 × 12
Captain's chair leg raisesuperset	3 × 12

Exercises marked "superset" are done as a pair, back to back, with no rest in between.

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