There are those days where you are not able to leave office on time and all your plans gets delayed. It is very common for  all of us who live far from the work location to get stuck in traffic jams and be late for home. Our body gets so tired just by sitting in the car that we do not have any energy left for any other thing and what we can only think about is to eat and then sleep.

It is very easy to give an excuse and blame many external factors to not workout but this is the biggest injustice that we are doing to our body. Gone are the days when you would have to spent long hours in the gym and we now have the tailored exercise plans for all the busy people that suits your busy lifestyle and can be incorporated easily and there is infinite data available on internet.

Listed below is the plan that you can follow to train back, biceps and triceps in 30 minutes.

Make it a habit to walk to the gym as it is a good pre workout warm up. Start with a bit of stretching as it is always good to stretch the muscles before workout as it lets the blood flow through the muscles. You do not have to spend much time on the treadmill for your post workout cardio rather you take a walk back to your home.

Circuit 1 X 4 Times

Deadlift ( Lower back )           12-16 Reps
Biceps Barbell Curl (Biceps)      12-16 Reps
Pulley Push Down    ( Triceps )   12-16 Reps

Note : There will not be more than 15-20 seconds of rest between each exercise.

Circuit 2 x 4 Times

Lat Pull-down ( Back )                     12-16 Reps
Dumbbell Hammer Curl ( Biceps )           12-16 Reps
Standing Overhead Extension ( Triceps )  12-16 Reps

Note : There will not be more than 15-20 seconds of rest between each exercise.

Circuit 3 X 4 Times

Sitting Rowing ( Back )         12-16 Reps
Preacher Curl  ( Biceps )       12-16 Reps
Dumbbell kickback ( Triceps )    12-16 Reps

Note : There will not be more than 15-20 seconds of rest between each exercise.

You need to complete all  the 3 circuits mentioned above with minimum rest and pause. There might be a situation where in you won’t be able to complete the complete repetitions and in that case you can give a 5 seconds pause between the set but you have to complete your repetitions.

Until Next time, Be Busy But Fit !!