Here’s a 55-minute routine I put together for our in-a-hurry lunch crowd at the gym. I usually suggest that a new person stay with this type of program for four to six weeks in order to practice the form of the exercises, feel the flow of the workout, and begin to understand their fitness level.
Many times someone will stick to the program forever because of time constraints—occasionally changing the specific exercises to stave off boredom. After a few weeks of this workout, try a new switch. You’ll know when to change because you’ll feel bored and unchallenged at the gym. There are a lot of ways to mix things up, and the only ways you can really go wrong are by working out a smaller muscle group before a bigger one, such as triceps before chest, and by staying on a full-body plan indefinitely—anything else is gravy. Now, let’s set some goals and see some progress!
Crunch | SETS: 2 | REPS: To failure
Leg Raise | SETS: 2 | REPS:To failure
Dumbbell Bench Press | SETS: 3–4 | REPS:12
Dumbbell Pullover | SETS: 3–4 | REPS:12
Cable Row | SETS: 3–4 | REPS:12
Barbell Curl | SETS: 3–4 | REPS:12
Dip | SETS: 3–4 | REPS:12
Squat | SETS: 3–4 | REPS:12
*Begin workout with 15–20 minutes of cardio.