good 30 min muscle building GYM routines?

cvillegal03
cvillegal03 Posts: 36 Member
in Fitness and Exercise
Hi, I need a good routine to build muscle at the gym that can be done in 30min or less, ideally. I've seen great DVDs and plyometric type of at home exercises, but I just can't exercise at home.
Anyone have a good routine, or recommend a good online source that offers this and changes to the routine every so often?
Thanks!

Replies

  • dbmata
    dbmata Posts: 12,950 Member
    I can give you a good short cycle session for lower half of the body.

    Needs:
    Squats at 50% 1RM
    Deadlifts at 60% 1RM
    Lunges at 20-40# per dumbbell
    Yoga ball
    Plyo Box at 20-30"

    Do this circuit without breaks:
    30 Squats
    30 Deadlifts
    20 Box jumps
    15 Step ups per leg
    30 Hamstring curls with the yoga ball

    Rest 1 to 3 minutes and repeat. Should be able to run through that 3-5 times in 30 minutes.
  • Live_To_Win
    Live_To_Win Posts: 340 Member
    Stronglifts 5X5 You can be done inn 45 minutes or less in the beginning
  • Beautifulbridgittlee7
    Beautifulbridgittlee7 Posts: 352 Member
    I can give you a good total body circuit workout that has cardio and strength elements.

    Kettle bell swings
    Step Ups
    Jumping Jacks
    Planks
    Pushups with leg lifts
    Torso twist with medicine ball
    Deadlifts
    Donkey kicks
    Lunge and Press
    Bicycle crunch and punch- repeat, do 2 or 3 sets of 30, and add a cardio move in between, should last at least 30 minutes.
  • cvillegal03
    cvillegal03 Posts: 36 Member
    these are really helpful. I'm bringing the lsits with me to the gym, thank you!!
  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    I can give you a good short cycle session for lower half of the body.

    Needs:
    Squats at 75% 1RM
    Deadlifts at 85% 1RM
    Lunges at 20-40# per dumbbell
    Yoga ball
    Plyo Box at 20-30"

    Do this circuit without breaks:
    12 Squats
    6 Deadlifts
    20 Box jumps
    15 Step ups per leg
    30 Hamstring curls with the yoga ball

    Rest 1 to 3 minutes and repeat. Should be able to run through that 3-5 times in 30 minutes.

    Your crazy is showing again. I fixed it for you though. What would you do without me?

Categories