20 minute home workout routine (6 days per week):

Monday: Goblet Squats
Tuesday: Chinups
Wednesday: Seated Dumbbell Press
Thursday: Dumbbell RDL
Friday: Dumbbell row
Saturday: Dumbbell bench press

6 sets of each, 0 reps in reserve.

Should take 20-25 minutes with 3 minute rests

You might wonder if you can combine exercises & do 3 sets of each instead:

Monday: Goblet Squats + RDLs
Tuesday: Chinups + DB Rows
Wednesday: Dumbbell bench press + dumbbell shoulder press

But this is NOT as good.

Whichever exercise comes second gets you when you're not fresh.

This is a good way to make less progress on the second exercise.

You also only do 3 work sets per muscle group per session as opposed to 6 - which may provide a better overall stimulus

https://t.co/N3UQS3dcxI

The study I linked above shows that more sets does provide more of a stimulus, up to a maximum of 6 per muscle group per session.

Either way, this thread should show you that "I don't have time" and "I don't have access to a gym" are not valid excuses.

You can find 20 minutes a day, especially if it's at home.

The exercises I listed (or variations) will work pretty much everything.

You could swap in lateral raises for DB shoulder press to give more attention to medial delts if preferred.

There's always a way.

That goes for nutrition too.

I specialise in helping people with "no time" to get in shape.

Want me to customise it all for you and hold you accountable?

Apply for one-to-one coaching now 👇

https://t.co/bXsqgWp6gK

I transform tired, busy & overweight dads into lean and energised champions for their families using my 20 Minute Muscle system and smart nutrition strategies.

from undefined