Aaron Marino of alpha m. introduces the SPEED WEEK workout. Try thirty minutes worth of weights, six days a week. How?
Super-sets with limited time between sets. If you want to stay longer, do 30-minutes of cardio but do not stay in the gym longer than one hour. The idea is to tax your body.
Be warned that you won’t be as strong as normal, but that is okay. Speed and intensity are the goals with results obtained from reducing rest. Perform the SPEED WEEK at a pace that is comfortable but without socializing.
Speed Week! Weekly Workout 30 Minute Attack!
The idea and goal of this week to get the best workout possible in 30 minutes. Use super-sets and rest for 25 seconds between sets. The idea is to kick your own butt and get a killer workout in minimal time. Have fun and be safe!
Monday: Chest
Chest:
- Peck Dec: 3 sets x 10 to 12 reps
- Dumbbell Bench Press: 3 sets x 8 to 12 reps
- Dumbbell Fly: 4 sets x 10 to 12 reps
- Flat Bench Press: 3 sets x 8 to 12 reps
- Chest Dips: 3 sets 10 to 20 reps
Tuesday: Back
- Pull Ups: 3 sets 8 to 12 reps (be prepared that each set you will be able to do less and less reps)
- Seated Rows: 3 sets 8 to 15 reps
- Close Grip Pull Downs: 3 sets 10 to 12 reps
- One Arm Dumbbell Rows: 3 sets 8 to 12 reps
- Stiff Arm Push Downs: 3 sets 12 to 15 reps
Wednesday: Shoulders and Abs
Shoulders:
- Dumbbell Side Raises: 3 sets 10 to 15 reps
- Seated Shoulder Press (Dumbbell): 4 sets 8 to 12 reps
- Upright Rows (Smith Machine): 3 sets 10 to 12 reps
- Front Raises (Dumbbells): 3 sets 10 to 12 reps
- Rear Peck Deck: 3 sets 12 to 15 reps
Abs:
- Crunches on Bench: 4 sets 15 to 20 reps
- Cable Crunches: 4 sets 15 to 20 reps
- Leg Lifts: 4 sets 15 to 20 reps
Thursday: Biceps
Biceps:
- Seated Alternating Dumbbell Curls: 4 sets 10 to 15 reps
- Standing Bar Curl (either ez curl or straight bar): 4 sets 8 to 12 reps
- Standing Cable Curls: 3 sets 10 to 15 reps
- Standing Hammer Curls (dumbbells): 3 sets 10 to 15 reps
Friday: Triceps
Triceps:
- Tricep Push Down (with rope): 3 sets 12 to 20 reps
- Tricep Dips (on bench): 3 sets 12 to 20 reps
- Skull Crushers (with bar): 3 sets 12 to 15 reps
- Tricep Kick Backs (dumbbell): 3 sets 10 to 15 reps
- Tricep Push Downs (with Bar): 4 sets 12 to 20 reps
Saturday: Legs
- Leg Extensions: 3 sets 12 to 15 reps
- Hamstring Curls: 3 sets 12 to 15 reps
- Leg Press: 3 sets 15 to 20 reps
- Walking Lunges: 3 sets 12 reps each leg (total of 24 steps)
Calves:
- Seated Calf Raises: 5 sets 20 to 30 reps
