20 mins

chest quest 3

Read First 😉 If you really want to pump up your pecs and build the best chest in the gym, you need targeted chest exercises that exhaust your muscles in the best way possible. Because the main chest muscles (specifically the pectoralis major, aka pecs) are so huge, and contribute to so many movements, you’ll …

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leg-acy 2

Read First 😉 In terms of training, a workout should focus on a few fundamentals. You’ll want exercises that train each leg individually (aka “unilaterally”), which ensures equal muscle development. Most importantly, you’ll want resistance training moves that’ll hit the major muscles in your posterior chain—like your glutes and your hamstrings—because they produce the most …

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Upper-Lower 1

Read First 😉 In a circuit workout, stations are chosen strategically. For instance, the goal is to move from a lower-body exercise like lunges, to an upper-body exercise like push-ups. While you’re performing push-ups, your legs are resting, which means you can move right onto another lower body exercise without needing to rest in between. …

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leg-acy 3

Read First 😉 It’s always tempting to skip leg day, mostly because no one enjoys the DOMS that tends to follow, but no weight training plan is complete without at least one leg-focused workout a week. Turn your legs into mighty tree trunks with this workout. Recommended frequency: 2 times per week. Compact Extended Superset …

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Upper-Lower 2

Read First 😉 Less time, more results. If you’re trying to live a healthy lifestyle with a busy schedule, a circuit workout is an efficient way to knock out a strength training AND cardio session all at once. Studies and research show that with a 15- or 30-minute circuit workout, you can build muscle mass, while …

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Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds