The 30's workout

Today DJHFitness brings you the ultimate 30's workout. At this age you need to increase your testosterone levels and growth hormone by working multiple muscle groups in big lifts. 


1. Squats. Remember to keep the arch in your back and push with your heels. You should be able to wiggle your toes throughout the entire move. Do 4 sets of 8 reps.


2. Lat Pulldown. Use a machine or cable and sit underneath pulling the bar or handles down to your chest whilst leaning back slightly. Do 4 sets of 8 reps


3. Deadlift. Stand over a barbell, feet flat on the floor and shoulder-width apart, with toes just under the bar. Squat down and take hold of the bar with an overhand grip slightly wider than shoulder width. Keeping your arms extended, lift the bar by driving through the heels and thrusting your hips forward when the bar has cleared your knees. Keep the bar as close to your body as possible and pull your shoulders back at the top of the movement. Do 4 sets of 8 reps.



4. Dips. Set yourself up at a dip station and steady yourself in the extended position. Keep your torso straight and your shoulders directly above your hands. Lower your body till your elbow reaches 90 degrees and then push back up to the start position. Do 4 sets of 8-10 reps



5. Dumbbell Bench Press. Lie on a bench with a set of dumbbells on your thighs and lie back raising the dumbbells up into the air. Keeping your elbows at 45 degrees to your side lower the dumbbells till you have a 90 degree bend in your elbow. Then push the dumbbells up whilst keeping your shoulders pinned back to the bench. 



6. Interval Sprints. Like the 20's workout we finish with sprints to give us 5 minutes of high intensity cardio instead of 30 minutes of boredom. Setup a treadmill to a 9 out of 10 speed and alternate for 20 seconds working and 20 seconds rest. When resting jump on the side and let the belt keep running.