My 30 Minute A Day Workout Routine

Рет қаралды 5,902

Күн бұрын

Tired of going to the gym and want to work out from home like I do? I use the Power Rack from IFAST Fitness - www.ifastfitness.com/
I also following the following routine which only takes 30 to 45 minutes each day to complete:
Monday is a PUSH day 1
Regular Bench Press - 4 Sets / 6-10 Reps
Wide Grip Bench Press - 4 Sets / 6-10 Reps
Incline Bench Press - 4 Sets / 6-10 Reps
Tuesday is a PULL day 1
Lat Pull Downs - 4 Sets / 10 Reps
Seated Rows - 4 Sets / 10 Reps
And Pull ups - 3 Sets / To Failure
Wednesday is LEG Day 1
Squats - 4 Sets / 10 Reps
Cable Goblet Squats - 4 Sets / 10 Reps
Deadlifts using the lower cable attachment - 4 Sets / 10 Reps
Thursday is a rest day
Friday is PUSH day 2
Narrow Grip Bench Press - 4 Sets / 10 - 15 Reps
Cable Pushdowns - 4 Sets / 10 - 15 Reps
Dips - 4 Sets / 25 Reps or to failure
Saturday is PULL Day 2
Cable Curls - 4 Sets / 10 Reps
Lat Pull Downs - 4 Sets / 10 Reps
Chin-ups 3 Sets / To failure.
Sunday is LEG Day 2
Front Squats - 4 Sets / 10 Reps
Deadlifts - 4 Sets / 10 Reps
Hip Thrust - 4 Sets / 10 Reps
Then it repeats the next week.
Addition Exercises I add in:
Push Days - Shoulder Press - 4 Sets / 10 Reps
Pull Days - Shrugs - 4 Sets / 10 Reps
Leg Days - Reverse Cable Deadlift - 4 Sets / 10 Reps
Find IFAST on the web
Independent website link: www.ifastfitness.com/
TIKTOK：www.tiktok.com/@ifastsports?l...
KZfaq： / @ifastfitness
Instagram： / ifastfitness
@IFAST #IFAST

Пікірлер: 34

@SimpleManChannel 2 жыл бұрын

What exercises do you think I should consider adding to my routine?

@UHaulShorts 2 жыл бұрын

lungees

@pokechase5265 2 жыл бұрын

Maybe a home routine for people who don’t have equipment and not enough time to go to the gym

@mohitshori893 2 жыл бұрын

Only do squats and deadlifts for 10-12 weeks and maintain the 225 bench increase the rep amount.

@UHaulShorts 2 жыл бұрын

@@mohitshori893 Don't do squatz anaytime else?

@25inspector Жыл бұрын

I like doing Bulgarian split squats...they are very effective.

@srayproctor Жыл бұрын

Thanks for the routine!

@ericwatson9520 2 жыл бұрын

Really enjoy your videos. I'm two weeks in and combining some of your workouts to make it a habit. So far I already feel more healthy and can tell I'm gaining a decent amount of muscle

@SimpleManChannel 2 жыл бұрын

Thats awesome to hear man! What’s your routine look like?

@ericwatson9520 2 жыл бұрын

@@SimpleManChannel I bought the bars you used and do 100 dips (usually in 4 sets) 20 burpees, then body pull ups til max out. Taking one day for rest is my plan. I think I need to throw in some sit ups to target this beer belly lol. Overall too soon to tell any significant results but I feel much stronger and healthier. Your channel is awesome and sparked this motivation. Thanks dude, 👍

@SimpleManChannel 2 жыл бұрын

@@ericwatson9520 Dups are my favorite! Best of luck man, keep it up 💪🏻

@DeafSeattleGuy36 2 жыл бұрын

I have watched tons of your videos. I learned a LOT from your videos. Now i"m doing my squats challenge (30 days). Keep making more videos!

@SimpleManChannel 2 жыл бұрын

Best of luck to you in the challenge!

@DeafSeattleGuy36 2 жыл бұрын

@@SimpleManChannel thank you!

@damenhop 2 жыл бұрын

I recommend you check out Zach Even - Esh. He a wrestling coach that does a lot of lifting you might find something you like from him.

@eak1045 2 жыл бұрын

That last exercise at 5:15 is/are called cable pull-throughs. Works the glutes, hamstrings, and lower back as I am sure you are aware.

@SimpleManChannel 2 жыл бұрын

Thanks I wasn’t sure what they were called!

@ebrahimamiri8940 2 жыл бұрын

Love u in every saruts

@harshitsingh8683 2 жыл бұрын

Why you quit doing pushups? In just eager to know.

@quinten5993 2 жыл бұрын

Do you still use things to keep your hair? Like dermarolling or special shampoo's?

@SimpleManChannel 2 жыл бұрын

Yeah I currently use iRestore shampoo and minoxidil

@cwest1557 2 жыл бұрын

Just came across your channel after failing 1.5 mile run for a police department. I watched your video going from a 12 mile run down to 7 mile run in 6 weeks I believe. I also run a 12 mile run and I need to at least get it down to 9:30 but preferably 9. I'm 5'10 265 lbs and 36 yrs old. I've ran when I was younger but gained a few pounds after marriage lol. I go retest in 4 weeks. Any advice on how you managed it?

@SimpleManChannel 2 жыл бұрын

I started at a slow pace just to get my cardio endurance better then slow upped my speed. Best of luck man. I tried out the the police before. I spent months preparing, then during the sit-ups part the guy next to me fated really loud. I started laughing and failed the test lol

@cwest1557 2 жыл бұрын

@@SimpleManChannel that's to funny! Yea that topic came up but luckily Noone farted. I got a verbal offer from chief but I just got to get this mile down. Can you tell me what your pace was starting out and how often you uped your pace on treadmill?

@SimpleManChannel 2 жыл бұрын

@@cwest1557 I believe I started at 5mph. It was slow but helped me to get my breathing down. Then after a few days I bumped it up . 5 mph for a few then another .5. I just kept doing that basically

@cwest1557 2 жыл бұрын

@@SimpleManChannel ok thanks man.

@gregalexludwig 2 жыл бұрын

@@cwest1557 so did you pass the test or not?

@mohitshori893 2 жыл бұрын

Are you in the 1000 pound club? 1 rep of 225 bench 375 squat 405 deadlift

@mohitshori893 2 жыл бұрын

I saw the shorts dang 10 reps of 225

@SimpleManChannel 2 жыл бұрын

I used to be back in the day (15 years ago). I haven’t maxed out on any of them since though. I don’t have enough weights to max out at the moment, need to get some more

@mohitshori893 2 жыл бұрын

@@SimpleManChannel how tall are you?