The Going Out Workout

It’s almost game time. Get a pump in and look your best when out with this quick 30 minute workout.

Look, there are only so many hours in the day. So when you’re balancing work, school, sports, family, and ladies with training and a solid nutrition plan, the week ends up flying by. Before you know it, it’s Friday evening and you gotta meet up with the fellas to hit your favorite watering hole. But you gotta go out looking pumped up right? RIGHT?! To ensure you’re bringing the A-game when it’s time to shine, here’s a 30 minute workout that’s gonna burn your muscles and not the clock.

Superset these exercises and you’ll feel just as pumped, if not more, in half the time. If, by chance, you can grab a friend, teammate, or co-worker, all the better, as this workout works really well with a partner. You guys will be able to jump back and forth, push each other, and give one another a spot while you’re throwing around some heavy ass weight. The bar is open all night, but the gym isn’t, so partner up before the alcohol, and knock this workout out first.

BB Bench Press - 3 sets of 8 reps
We all know what to do here. We’re going 3 sets by 8 reps so go pretty heavy. Get someone who knows what they’re doing so they can spot you on the bench press if you didn’t bring your boy with you to the gym. I’ve always felt, even if the spotter doesn’t actually help, that having someone there helps mentally because you know you’re gonna be able to go balls to the wall until failure.

BB Bicep Curls - 3 sets of 10 reps (superset with BB Bent Over Rows)
After you bang out some bench, use that same olympic bar and get some solid, heavy curls going. Keep good form, but go hard because we’re going 3 sets by 10 reps here. You’re not gonna need marathon runner endurance, so if you wanna start with 135, Shez won’t be mad at that. Biceps baby!

BB Bent Over Rows - 3 sets of 10 reps (superset with BB Bicep Curls)
Staying with the barbell theme here, time to hit some bent over rows. Keep your upper back and head up and pull that bar up to your bellybutton. Yeah, not exactly rocket science but you’ll get some solid back and bis work in here. Again we’re gonna go 3 sets by 10 reps so let loose and burn those lats up.

DB Hammer Curls - 3 sets of 12 reps (superset with DB Rear Delt Raises)
Grab some heavy dumbbells after you’re done rowing and hammer away. Keep your head and chest up and keep your shoulders out of the exercise as much as possible. If your gym has a nice, thick, and meaty bar like mine (or you’re the man and rocking some Fat Gripz for grip strength), chances are your forearms are feeling it already from all those barbell exercises. If not, well, these always do the trick. Bonus points for forearm vascularity on these beasts.

DB Rear Delt Raises - 3 sets of 12 reps (superset with DB Hammer Curls)
If you don’t have rear delts you’ll turn sideways and all of a sudden your arms don’t look so big. Not good. There’s not a ton of variety on rear delt exercises, but these will give you the result you’re looking for, without any of the guesswork. Rep these bad boys out and you’re set.

Dips - 3 sets of 20 reps (superset with Hanging Leg Raises)
By working your chest, tris, and shoulders, dips do it all. No need to strap weight on your belt here (but that does always look cool and turn some heads in the gym) because you’re gonna be pretty shot at this point, but if you really wanna get after it, I’m not gonna be the one to stop you.

Hanging Leg Raises - 3 sets of 20 reps (superset with Dips)
Because like big arms, abs are always in style, period.

And there you have it. 21 sets in 30 minutes for a shot at weekend beach body immortality. To play like a champion you must train like one. Partner up, crush this workout and remember that while there’s no “I” in team, there is a “MY VEINS ARE SHOWING WHILE I LEAN ON THE BAR IN MY V-NECK!”

Get some 1R, yours truly, J-SHEZ.

And to ensure 1R that you recover post-lift pre-rage, we at 1R recommend the following supplements:

1. Optimum Nutrition 2:1:1 Recovery - The carbs and protein will help you recover and build lean muscle faster after tough workouts
2. BSN True Mass - A post workout recovery product with 6 different protein sources will ensure that you’re maximizing your workouts
3. Optimum Nutrition Glyco-Maize - The cleanest carbs around, the Waxy Maize Starch replenished glycogen stores after workouts