Your goals: to gain size and get lean in the few spare moments you have each day. The jumbo set makes it possible. It runs you through a series of bodybuilding exercises without rest, so you train muscles and raise your heart rate to get a fat-burning effect. Most important, you save time.
Follow along with our five-day Max-30 workout series, sponsored by MHP:
WORKOUT DAY ONE // Chest, Shoulders, and Triceps Workout
Tempo Tip: 2-1-2
The tempo at which you should perform each rep: Take two seconds to lift the weight; hold the top for one second; then lower for two.
Increase the weight and rest periods as shown for each set.
< BENCH PRESS >
| SET | REPS | REST |
| 1 | 10-12 | 30 sec. |
| 2 | 8-10 | 60 sec. |
| 3 | 6-8 | 90 sec. |
| 4 | 6-8 | 90 sec. |
< JUMBO SET 1 > *
Perform the three exercises back to back, resting only as long as you need to set up for the next exercise.
| EXERCISE | REPS | REST |
| Incline Dumbbell Press | 8-10 | 0 |
| Front Raise | 8-10 | 0 |
| Pushdown | 8-10 | 60 sec. |
* Repeat the set once more. Then repeat again, but perform 6-8 reps per move and rest 90 seconds at the end.
< JUMBO SET 2 > *
| EXERCISE | REPS | REST |
| Cable Crossover | 10-12 | 0 |
| Dumbbell Overhead Press | 10-12 | 0 |
| Dip | 10-12 | 60 sec. |
* Repeat the set once more, but perform 8-10 reps per move.
< JUMBO SET 3 > *
| EXERCISE | REPS | REST |
| Incline Flye | 8-10 | 0 |
| Lateral Raise | 8-10 | 0 |
| Two-arm Kickback | 8-10 | 60 sec. |
* Repeat the set once more.
ON TO PAGE TWO FOR WORKOUT DAY TWO >>>
WORKOUT DAY TWO // Back, Biceps, and Abs Workout
Tempo Tip: 2-1-2
The tempo at which you should perform each rep: Take two seconds to lift the weight; hold the top for one second; then lower for two.
Increase the weight and rest periods as shown for each set.
< BENT-OVER ROW >
| SET | REPS | REST |
| 1 | 10-12 | 60 sec. |
| 2 | 8-10 | 60 sec. |
| 3 | 6-8 | 60 sec. |
| 4 | 6-8 | 60 sec. |
< JUMBO SET 1 > *
Perform the exercises back to back, resting only as long as you need to set up for the next exercise.
| EXERCISE | REPS | REST |
| Wide-Grip Pulldown | 8-12 | 0 |
| Cable EZ-bar Curl | 8-12 | 0 |
| Hanging Leg Lift | 8-12 | 60 sec. |
* Repeat the set again, but perform 8-10 reps per exercise. Repeat the set once more, but perform 6-8 reps per exercise and rest 90 seconds at the end.
< JUMBO SET 2 > *
| EXERCISE | REPS | REST |
| Seated Row | 8-12 | 0 |
| Preacher Curl | 8-12 | 60 sec. |
* Repeat the set once more but perform 8-10 reps per exercise.
< JUMBO SET 3 > *
| EXERCISE | REPS | REST |
| Close-Grip Pulldown | 8-12 | 0 |
| Hammer Curl | 8-12 | 0 |
| Reverse Crunch | 8-12 | 60 sec. |
* Repeat the set once more but perform 8-12 reps per exercise.
ON TO PAGE THREE FOR WORKOUT DAY THREE >>>
WORKOUT DAY THREE // Legs, Core, and Calves Workout
Tempo Tip: 2-1-2
The tempo at which you should perform each rep: Take two seconds to lift the weight; hold the top for one second; then lower for two.
Increase the weight and rest periods as shown for each set.
< SQUAT or SMITH MACHINE SQUAT >
| SETS | REPS | REST |
| 1 | 12-15 | 60 sec. |
| 2 | 8-10 | 60 sec. |
| 3 | 8-10 | 60 sec. |
| 4 | 6-10 | 90 sec. |
| 5 | 6-10 | 90 sec. |
< JUMBO SET 1 > *
| EXERCISE | REPS | REST |
| Leg Press | 8-12 | 0 |
| Leg Extension | 8-12 | 60 sec. |
* Repeat the set, but perform 8-10 reps per exercise. Repeat the set oncer more and perform 6-8 reps per exercise and rest 90 seconds at the end.
< JUMBO SET 2 > *
| EXERCISE | REPS | REST |
| Deadlift | 8-12 | 0 |
| Lying Leg Curl | 8-12 | 60 sec. |
* Repeat the set but perform 8-10 reps per exercise. Repeat the set once more and do 6-8 reps. Rest 90 seconds at the end. Perform a fourth set of 6-8 reps and 90 seconds rest.
< JUMBO SET 3 > *
| EXERCISE | REPS | REST |
| Standing Calf Raise | 8-12 | 0 |
| Seated Calf Raise | 8-10 | 60 sec. |
* Repeat the set but perform 8-10 reps. Repeat the set again but perform 8-10 reps per exercise.
ON TO PAGE FOUR FOR WORKOUT DAY FOUR >>>
WORKOUT DAY FOUR // Chest, Shoulders, and Triceps Workout
Tempo Tip: 2-1-2
The tempo at which you should perform each rep: Take two seconds to lift the weight; hold the top for one second; then lower for two.
Increase the weight and rest periods as shown for each set.
< OVERHEAD PRESS >
| SET | REPS | REST |
| 1 | 10 | 60 sec. |
| 2 | 8-10 | 60 sec. |
| 3 | 8-10 | 60 sec. |
| 4 | 6-8 | 90 sec. |
< JUMBO SET 1 > *
Perform the three exercises back to back, resting only as long as you need to set up for the next exercise.
| EXERCISE | REPS | REST |
| Incline Flye | 10-12 | 0 |
| Lateral Raise | 10-12 | 0 |
| Skull Crusher | 10-12 | 60 sec. |
* Repeat the set, but perform 8-10 reps per exercise. Repeat the set again and do 6-8 reps per move, then rest 90 seconds at the end.
< JUMBO SET 2 > *
| EXERCISE | REPS | REST |
| Incline Barbell Press | 10-12 | 0 |
| Bent-over Lateral Raise | 10-12 | 0 |
| Dumbbell Kickback | 10-12 | 60 sec. |
* Repeat the set once more, but perform 8-10 reps per exercise.
< JUMBO SET 3 > *
| EXERCISE | REPS | REST |
| Front Raise | 10-12 | 0 |
| Dumbbell Bench Press | 10-12 | 0 |
| Overhead Triceps Extension | 10-12 | 60 sec. |
* Repeat the set, but perform 8-10 reps per exercise.
ON TO PAGE FIVE FOR WORKOUT DAY FIVE >>>
WORKOUT DAY FIVE // Back, Biceps, and Abs Workout
Tempo Tip: 2-1-2
The tempo at which you should perform each rep: Take two seconds to lift the weight; hold the top for one second; then lower for two.
Increase the weight and rest periods as shown for each set.
< WIDE-GRIP PULLDOWN >
| SET | REPS | REST |
| 1 | 10 | 60 sec. |
| 2 | 8-10 | 60 sec. |
| 3 | 8-10 | 60 sec. |
| 4 | 6-8 | 90 sec. |
< JUMBO SET 1 > *
Perform the three exercises back to back, resting only as long as you need to set up for the next exercise.
| EXERCISE | REPS | REST |
| One-arm Dumbbell Row | 10-12 | 0 |
| Alternating Dumbbell Curl | 10-12 | 0 |
| Crunch | 10-12 | 60 sec. |
* Repeat the set, but perform 8-10 reps per exercise. Repeat the set again and perform 6-8 reps per move and then rest 90 seconds at the end.
< JUMBO SET 2 > *
| EXERCISE | REPS | REST |
| Curl-grip Pulldown | 10-12 | 0 |
| Reverse Curl | 10-12 | 0 |
| Leg Pull-in | 10-12 | 60 sec. |
* Repeat the set once more, but perform 8-10 reps per move.
< JUMBO SET 3 > *
| EXERCISE | REPS | REST |
| Straight-arm Cable Pullover | 10-12 | 0 |
| Barbell Curl | 10-12 | 0 |
| Cable Crunch | 10-12 | 60 sec. |
* Repeat the set once more.
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