30-40 minute Metabolic Chest, Back, and Bicep Workout

This workout is suited for any experienced lifter with a short amount of time and a desire to get a good pump.

90 reps of bench 

90 reps of barbell rows

90 reps of straight bar curls

5 minute jump rope 

5 minute rowers


Since we only have about 30 minutes to work, a long warmup isn’t necessary. Two minutes on the rower paired with 20 medicine ball wall throws will get enough blood flowing for this workout.

The Set Up

We will be super-setting flat bench, barbell row, and straight bar curls. Have a weight that’s light enough to perform 30 reps at a time. Since we are pressed for time the weight should already be on the bar. There shouldn’t be much changing of the weight in between exercises. We will not rest until the complex is completed. 

The Workout 

A1 Flat Bench x 30reps

*10 wide-10 regular-10 narrow grip 

A2 Barbell Row x 30 reps

*10 wide-10 regular-10 narrow

A3 Straight Bar Curl x 30 reps

*10 Wide-10 regular—10 narrow

Rest 30sec- 1 minute after A complex is completed 

3 sets

B1) 5 Minute jump rope 

B2) 5 minute Rower 

Additional Details- Keep the weight light enough to where you won’t need much assistance until the 2nd or 3rd set- Hydrate properly before the workout – Reps should be controlled but with a 1-0-1-0 tempo (The first number (1) is the eccentric, or lowering, component of the lift.- The second number (0) denotes any pause at the midpoint.- The third number (1) is the concentric, or lifting, component.- Finally, the fourth number (0) denotes any pause at the top)-Remember to breathe on all lifts and in between exercises.

Workout developed by Forge. Trainer, Isaac Bennett.
Consult your physician before implementing any exercise or nutritional plan.