The Chest & Back Workout That SLAYS You in Just 30 Minutes!
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Date: 2025-12-23
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Comments and reviews: 19
jonathanhl8822
this is kind of how i train i have never trained to failure and im seeing progress with my own short 30min workouts daily and a lot of walking im 5'9 male 39years old who lost 25lbs in 7months and 4inch's off the waist diet change exercise i do conditioning and strength started off from recovering from rotator cuff strain using 3lb bar im now up to 21lb curls i do hammer curls and supinated curls ive never once stepped foot in a gym just my own bedroom with dumb bells thats all one needs and consistency my current goal is to get to 145lbs im 157lbs right now.
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this is kind of how i train i have never trained to failure and im seeing progress with my own short 30min workouts daily and a lot of walking im 5'9 male 39years old who lost 25lbs in 7months and 4inch's off the waist diet change exercise i do conditioning and strength started off from recovering from rotator cuff strain using 3lb bar im now up to 21lb curls i do hammer curls and supinated curls ive never once stepped foot in a gym just my own bedroom with dumb bells thats all one needs and consistency my current goal is to get to 145lbs im 157lbs right now.
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bobgarrow
I'm a huge fan and over the last year have adjusted my workouts based on your guidance as I'll be 50 next month and injury prevention is very important to me as it is to you. I'm interested in targeting the Longissimus Thoracis and Iliocostalis Lumborum muscles. Since these fibers run vertically along the spine, I'm struggling to find resistance exercises that effectively engage them (at least as far am I certain. Could you recommend the best approach. or better yet, make a video
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I'm a huge fan and over the last year have adjusted my workouts based on your guidance as I'll be 50 next month and injury prevention is very important to me as it is to you. I'm interested in targeting the Longissimus Thoracis and Iliocostalis Lumborum muscles. Since these fibers run vertically along the spine, I'm struggling to find resistance exercises that effectively engage them (at least as far am I certain. Could you recommend the best approach. or better yet, make a video
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comingverysoon
2x/week, I do an incline DB BP chest-supported DB rows superset following a dips chin-ups superset. Those two are the foundation of my upper body routine. Each set is high weight, low reps (5-10) to RIR0. I'm 63 and very thankful I can still choose high intensity instead of high volume. That will eventually have to change down the line.
Sometimes I add a pec deck reverse pec deck superset as a finisher to get in some additional work.
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2x/week, I do an incline DB BP chest-supported DB rows superset following a dips chin-ups superset. Those two are the foundation of my upper body routine. Each set is high weight, low reps (5-10) to RIR0. I'm 63 and very thankful I can still choose high intensity instead of high volume. That will eventually have to change down the line.
Sometimes I add a pec deck reverse pec deck superset as a finisher to get in some additional work.
reply
michaelinsua6047
athleanx This is a fantastic routine for those of us working out at home and specifically, early in the morning when fasted and your muscles are cold. Great way to get warmed up and primed for the working sets when you don't have a lot of time for workouts. Love it!
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athleanx This is a fantastic routine for those of us working out at home and specifically, early in the morning when fasted and your muscles are cold. Great way to get warmed up and primed for the working sets when you don't have a lot of time for workouts. Love it!
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billycampos8545
I have a question: I was always under the impression that to warmup properly, you had to pump the blood first, jumping jacks, run in place, etc. Then do the light warmup set. I feel my warmups take too long though, can I do this Banded Fast 50 on any upper body days
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I have a question: I was always under the impression that to warmup properly, you had to pump the blood first, jumping jacks, run in place, etc. Then do the light warmup set. I feel my warmups take too long though, can I do this Banded Fast 50 on any upper body days
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athleanx
I'm training somewhat like that for several months, i really like it. I believe, in general, that it is advisable to have more volume on posterior chain. So in the videos examples, i would add 1 back set or subtract 1 pec exercise. Or even both (4 back, 2 chest.
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I'm training somewhat like that for several months, i really like it. I believe, in general, that it is advisable to have more volume on posterior chain. So in the videos examples, i would add 1 back set or subtract 1 pec exercise. Or even both (4 back, 2 chest.
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pqsnet
This is exactly the new concept i put together 1. 5 years ago after watching Jeffs videos. But i do a way more advanced select of exercises. This confirms i understand Jeffs concepts and im in better shape today at 42 than i was in my last peak at 28.
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This is exactly the new concept i put together 1. 5 years ago after watching Jeffs videos. But i do a way more advanced select of exercises. This confirms i understand Jeffs concepts and im in better shape today at 42 than i was in my last peak at 28.
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Natraj_Chaturvedi
Please make a circuit routine like this for other body parts too. Personally, I am having to take a break from the running I do because I strained my groin. Circuit workouts help with cardio conditioning as well so they are great!
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Please make a circuit routine like this for other body parts too. Personally, I am having to take a break from the running I do because I strained my groin. Circuit workouts help with cardio conditioning as well so they are great!
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athleanx
This is straight from my new X-Press program available at athleanx. com. I actually took it easy on Jesse here! You can train hard or you can train long, but you can't do both. Let me know how you make out if you try it! Jeff
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This is straight from my new X-Press program available at athleanx. com. I actually took it easy on Jesse here! You can train hard or you can train long, but you can't do both. Let me know how you make out if you try it! Jeff
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adambeauregard489
Jeff, I have been seeing great results using your 100 workout! I take a set of 10-12 to failure, then do 15-20 effective reps after that with 15-30 secs rest in between. Seems to work great, and is a time saver too.
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Jeff, I have been seeing great results using your 100 workout! I take a set of 10-12 to failure, then do 15-20 effective reps after that with 15-30 secs rest in between. Seems to work great, and is a time saver too.
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MrBorbo
Hey jeff, recently ive had a minor tear on my teres major/minor, and I'm skipping pullups for the next 8 weeks. Are there any exercises that can help strengthen those muscles in the pull-up, pull down position
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Hey jeff, recently ive had a minor tear on my teres major/minor, and I'm skipping pullups for the next 8 weeks. Are there any exercises that can help strengthen those muscles in the pull-up, pull down position
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athleanx
Thanks for the video Jeff (and Jesse. I'd love a perfect intelligent bro-split routine video as I'm trying to plan a 3 or 4 day a week routine for the coming year and am wondering what I should do. Thank you!
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Thanks for the video Jeff (and Jesse. I'd love a perfect intelligent bro-split routine video as I'm trying to plan a 3 or 4 day a week routine for the coming year and am wondering what I should do. Thank you!
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Mike-tq7jd
Question: Got both L & R shoulder injuries; Jesse is really pushing his shoulders forward in the cable cross-over is that best technique and something I should strive for if no pain thanks
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Question: Got both L & R shoulder injuries; Jesse is really pushing his shoulders forward in the cable cross-over is that best technique and something I should strive for if no pain thanks
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justinriley8651
crazy idea , 10 sets of chin ups supersetted with 10 sets of 15 dips. 100 chin ups and 150 dips in a half hour. try this then try that workout and let me know which one is better!
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crazy idea , 10 sets of chin ups supersetted with 10 sets of 15 dips. 100 chin ups and 150 dips in a half hour. try this then try that workout and let me know which one is better!
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radamoco
In case you weren’t aware, the Earth almost slipped off its axis during this video, but Jeff’s legendary wide-stance brace held it in place while he finished the workout.
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In case you weren’t aware, the Earth almost slipped off its axis during this video, but Jeff’s legendary wide-stance brace held it in place while he finished the workout.
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athleanx
Jeff. I like the workout and idea of moving quick but your timing is off. I was cruising and could not get this workout in any of these time frames that are prescribed.
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Jeff. I like the workout and idea of moving quick but your timing is off. I was cruising and could not get this workout in any of these time frames that are prescribed.
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Dannyjones1
Poor Jesse. He's such a non-responder and an awkward trainer through his technique. Should have found a new guinea pig by now. Sorry Jesse. Harsh, but true.
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Poor Jesse. He's such a non-responder and an awkward trainer through his technique. Should have found a new guinea pig by now. Sorry Jesse. Harsh, but true.
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Anonik-m4z
Who wants to see a video of me doing exercises with immovable forces Things like trying to push down a wall or pulling a bar pinned to your chest
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Who wants to see a video of me doing exercises with immovable forces Things like trying to push down a wall or pulling a bar pinned to your chest
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deacon7519
If we had 45 minutes and we knocked this out, and still had some left in the tank. Would you recommend adding more exercises or moving on home
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If we had 45 minutes and we knocked this out, and still had some left in the tank. Would you recommend adding more exercises or moving on home
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