There's no point spending hours in the gym when you can transform your body in less time. Try this four-week fast-results training plan to add muscle and strip away fat. Looking for the first three workouts in this series? Here's the “I Have No Time” Muscle-Building Training Plan For December.
Workout 4: Total Body 2
1A Front squat
Sets 5 Reps 8 Tempo 2010 Rest 0sec
Stand tall with a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Drive back up through your heels to return to the start.
1B Rack pull
Sets 5 Reps 8 Tempo 2111 Rest 90sec
Stand tall in front of a barbell resting on safety bars at knee height. Using a double overhand grip, bend down and deadlift the bar up, squeezing your shoulder blades together at the top.
2 Glute bridge
Sets 4 Reps 12 Tempo 2111 Rest 30sec
Sit with your upper back supported on a bench, holding a barbell across the tops of your thighs. Thrust your hips up, squeeze your glutes at the top, and then return to the start.
3 Overhead press
Sets 4 Reps 12 Tempo 2010 Rest 30sec
Hold a bar with your hands just wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.
4 Barbell roll-out
Sets 4 Reps 6-10 Tempo 2111 Rest 30sec
Kneel on the floor holding a barbell with both hands. Roll the bar forwards so you lower your torso, keeping your core braced. Then use your abs muscles to return to the start.
