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Traditionally, performing long hours of targetted exercises is the goto method to build muscles and get in shape. However, rather than working out for longer durations, one could condense the whole workout program to just under 30 minutes and include more focused exercises to build muscles at a faster pace.
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Nevertheless, keep in mind that even 30-minute workout programs require a proper warm-up. Ensure that you pack in enough variety in your warm-up session so as to flex all the required muscles while also improving blood circulation to the target muscle group. Furthermore, beginners must perform weightlifting exercises under expert supervision.
Let us dive in deeper and look closer at the 30-minute workout plan that you could follow to build lean muscle.
#1 Seated Military Press
The seated military press is very effective in building the posterior deltoid muscles along with a host of other muscles in the upper body, which includes the forearms, biceps and the core to a lesser extent.
Also, read 5 Powerful Deltoid Exercises for Bigger Delts.
Instructions:
Step 1: Sit on a flat bench with a straight back and plant your feet firmly on the floor. Grab the barbell with a grip slightly wider than the distance between the shoulders, and hold it just below the neck. Ensure that the palms are facing away from the body throughout the duration of the exercise.
Step 2: Gradually lift the barbell towards the ceiling until the arms are fully extended and perpendicular to the floor.
Step 3: Hold the position for a second and return to the starting position.
Perform 3 sets of the seated military press. Each set should contain 8-10 reps.
Important tip: Focus on a proper form and do not use momentum to lower the weights as it could lead to a serious injury.
#2 Chin-Ups
The chin-up is an excellent bodyweight exercise that targets the biceps with tremendous accuracy. Additionally, the exercise tones the muscles in the shoulders, triceps, forearms, back and the abdomen region.
Instructions:
Step 1: Stand beneath a pull-up bar and grab it with a medium grip. Ensure that the palms are facing towards the body throughout the duration of the exercise.
Step 2: Lift yourself until the chin is above the bar. Do not bend your torso while performing this motion for maximum efficiency.
Step 3: Hold the contraction for a second and return to the initial position. Do not touch the floor until you finish the exercise.
Perform 2 sets of chin-ups. Each set should contain 12-15 reps.
Important tip: Perform this exercise while wearing a weighted vest for added resistance and improved customisability.
Next up: Dumbbell Bench Press
#3 Dumbbell Bench Press
Not only does the dumbbell bench press target the pectoral muscles, but also tones the biceps, forearms, triceps, shoulders and the abs, making it a complete upper body exercise.
Also, read 6 Intensive Forearm Workouts For Guaranteed Muscle Growth.
Instructions:
Step 1: Lie on a flat bench in a supine position and position your feet firmly on the floor. Hold the dumbbells in both the hands and position them such that the upper arms are in line with the torso. Ensure that the palms are facing away from the body and the lower arms make a 90-degree angle with the upper arms.
Step 2: Gradually lift the dumbbells towards the ceiling until the arms are fully extended and perpendicular to the body.
Step 3: Hold the extension for a second and return to the initial position.
Perform 3 sets of dumbbell bench press. Each set should contain around 10-12 reps.
Important tip: Focus on a proper form while performing this exercise, as an improper form could lead to a serious rotator cuff injury.
Next up: Lat Pulldown
#4 Lat Pulldown
As the name says, this exercise is very effective in toning the latissimus dorsi muscles found in the lower back. Additionally, this exercise targets a host of muscles in the upper back as well.
Also, read 6 Explosive Lats Workout For A Bigger And Stronger Back.
Instructions:
Step 1: Sit down in front of a pull-down machine and select an appropriate attachment. Hold the bar with a pronated grip that is wider than the distance between the shoulders. Ensure that your torso is straight and perpendicular to the floor throughout the duration of the exercise.
Step 2: Gradually pull the attachment downwards until it touches the upper chest region.
Step 3: Pause for a second and return to the initial position.
Perform the exercise for 4 sets. Each set should contain 10-12 reps.
Important tip: Pull the attachment behind the neck instead of pulling it in front of the chest for an increased challenge. However, beginners should exercise caution while executing this variation of the exercise.
Next up: Dumbbell Forward Lunge
#5 Dumbbell Forward Lunge
The dumbbell forward lunge is an excellent exercise for the lower body as it activates the glutes, quads, hamstrings and the calf muscles. Moreover, even beginners and casual trainers could perform this exercise, thanks to its relatively simple motion.
Also, read 8 Full Proof Lower Body Workouts To Strengthen Your Lower Body.
Instructions:
Step 1: Stand straight with feet placed shoulder-width apart while holding the dumbbells on the side and parallel to the body.
Step 2: Take a stride with your left leg such that the right knee almost touches the floor. Also, ensure that the left thigh is parallel to the floor.
Step 3: Hold for a second and return to the initial position. Repeat the same exercise using the other leg to complete one rep.
Perform this exercise until failure to wrap up the 30-minute workout program.
Important tip: Beginners should avoid taking a huge step as it could unbalance them.
What do you think about this list? Sound off your opinions in the comments section below!
