Get Great Bodybuilding Results from Short 25-30 Minute Bodybuilding Workouts

Did you know that you could get great results from short bodybuilding workouts that last as little as 25-30 minutes? There is a huge misconception in bodybuilding, especially coming from beginners, that the more time you spend in the gym, the more results you get. However, nothing could be further from the truth since after 45 minutes your testosterone levels begin to dip and cortisol levels begin to rise. Low testosterone levels coupled with high cortisol equals muscle loss and fat gain; a bodybuilder's absolute worst nightmare.

So if you are short in time and you think that you can't fit in great bodybuilding workouts into your schedule, you don't need to worry as the bodybuilding workouts in the two sample training schedules below can be finished in 30 minutes or less.

Workout Notes:

1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

2. Rest 60 seconds between sets.

3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed.

4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday, and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.

Workout (A): Chest, Shoulders, Triceps

Chest:

Incline Bench Press 3 sets of 8-10 reps

Chest Dips and Incline Dumbbell Flyes Superset 3 sets of 10-12 reps

Shoulders:

Dumbbell Shoulder Press and Bent Over Laterals Superset 3 sets of 10-12 reps

Lateral Raises 3 sets of 10-12 reps

Triceps:

Overhead Dumbbell Triceps Extensions and Triceps Pushdowns Superset 3 sets of 10-12 reps


Workout (B): Thighs, Hamstrings, Abs

Thighs and Hamstrings:

Squats and Lunges Superset 3 sets of 8-10 reps

Leg Press and Stiff Leg Dead-lifts Superset 3 sets of 10-12 reps

Leg Extensions and Leg Curls Superset 3 sets of 12-15 reps

Abs:

Leg Raises and Crunches Superset 3 sets of 15-20 reps


Workout (C): Back, Biceps, Calves

Back:

Wide Grip Pull-ups to Front 3 sets of 8-10 reps

Reverse Grip Close Grip Chins and Low Pulley Row Superset 3 sets of 10-12 reps

Biceps:

Incline Curls and Hammer Curls Superset 3 sets of 10-12 reps

Concentration Curls 3 sets of 12-15 reps

Calves:

Standing and Seated Calf Raises Superset 3 sets of 10-12 reps

After 4 weeks of using the program above, here is a second training program that can be used to introduce variety into your bodybuilding workouts.

Workout Notes:

1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

2. Rest 60 seconds between sets.

3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed.

4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.

Workout (A): Chest, Back, Calves

Chest and Back:

Incline Dumbbell Bench Press and One Arm Row Superset 3 sets of 8-10 reps

Bench Press and Wide Grip Pull-ups to Front 3 sets of 8-10 reps

Flyes and Neutral Grip Pull-ups 3 sets of 10-12 reps


Calves:

Seated Calf Raises and Calf Press Superset 3 sets of 12-15 reps


Workout (B): Thighs, Hamstrings, Abs

Thighs and Hamstrings:

Leg Extensions and Lunges Superset 3 sets of 12-15 reps

Wide Stance Squats and Leg Curls Superset 3 sets of 8-10 reps

Leg Press and Stiff Legged Deadlifts Superset 3 sets of 10-12 reps


Abs:

Leg Raises and Crunches Superset 3 sets of 15-25 reps


Workout (C): Shoulders, Biceps, Triceps

Shoulders:

Military Press and Upright Rows Superset 3 sets of 8-10 reps

Rear Delt Machine 3 sets of 12-15 reps


Biceps and Triceps:

Barbell Curls and Triceps Pushdowns Superset 3 sets of 8-10 reps

Preacher Curls and Lying Dumbbell Triceps Extensions Superset 3 sets of 12-15 reps


Conclusion

I hope that these sample bodybuilding workouts show you how even on limited time you will be able to get great results from your gym efforts.