BUSINESSMAN WORKOUT

The businessman workout.

So many people nowadays have trouble finding time to workout. Their job takes tremendous time and they cannot allocate enough time to train. Then comes the frustation of not being able to train like before and some just end up quitting. But it is possible to have a 45 min Maximum time workout of quality.

This is why I propose hereafter a routine made of 3 workouts/ week, balanced with sufficient repetitions to get a real training of each muscle group. 

Instructions: 

1. The choice of dumbbell / barbell / Kettlebell is up to you. 

2. Every workout start with any type of cardio from very slow to a steady rythm during circa 15-20 min. 

3. Rest one day after each workout. 

4. Add 1 or 2 'short' abs circuit in your rest days or at the end of the workouts. 

Cardio warm-up [15-20 min]

Workout I - CHEST & TRICEPS [20 min]

• Incline bench press: 2 sets x 8 reps
• Flat bench press: 2 sets x 8 reps
• Bench dumbbell fly: 2 sets x 8 reps
• Skull Crushers (OR Dumbbell extension): 2 sets x 12 reps
• Tricep pushdowns (OR Dips OR Diamond Pushups): 2 sets x 12 reps

Workout II - BACK & BICEPS [25 min]

• Pull-ups (add weight if too easy): 4 sets x 10 reps
• Deadlift: 3 sets x 8 reps
• Row (with cable or elastic): 2 sets x 12 reps
• Bicep curl: 2 sets x 12 reps
• Incline bench curl: 2 sets x 12 reps
• Reverse barbell curl: 2 sets x 12 reps

Workout III - SHOULDERS & LEGS [18 min]

• Shoulder press: 2 sets x 12 reps
• Lateral raises: 2 sets x 12 reps
• Bent-over row: 2 sets x 12 reps
• Squat (OR leg press): 3 sets x 8 reps

Massimo Veneto