You only have 30 minutes in the gym for your workout

Day one.
OHP 3x10 or 5
Push press 3x10
lat raise 3x10 supersetted with triceps extensions 3x10

Day 2
Deadlift - warm up to a single PR set of 1,3,5 or 10
Db row 3x10
BB curls supersetted with shrugs 3x10 each

Day 3
Bench 3x10 or 5
Dips 3x10
Cable flies supersetted with tricep pushdowns 3x10

Day 4
Squats 3x10 or 5
Leg press 3x10
SLDLs supersetted with calf raises 3x10.

>What do you do?
youtube.com/watch?v=izJBiKdgH-g

bench, deadlift, squats, done.

>5x10 barbell curl in press area for chest/bi
>5x10 barbell curl in power rack for shoulders/back/bi
>5x10 barbell curl in squat rack for legs/bi
>5x10 barbell curl on treadmill for cardio and light bicep work

paired exercised. pic related, squat curls

SUPER SET.

BENCH press, 2 min rest, do seated rows while resting from bench. repeat 5 x assuming it takes 1 min for you to complete your bench press sets it should take 15 min.

SQUATS, 2 min rest, do OHP while resting from squats. repeat x5. should take 15 min.

fpbp

Cry.

Depends. Am I doing it for the pump or for progression?

If I'm doing it for the pump, flies, curls, and skullcrushers

If I'm doing it for progression, why do I only have 30 minutes? You're assuming I have a life to get to after my workout. Bruh I'll take as much time as I need

Realistically:
Day 1: squats work up to 5x5, plank.
Day 2: bench 5x5, triceps, lateral rais
Day 3: deadlift 3x5, chin ups.
Day 4: squats, work up to 1x3-5 PR
Day 5: bench 3x3-6, Db OHP volume
Day 6: deadlift up to 1x3-5 PR, curls
Then rest day and start again.

squats obv

World ends in 30 mins.

Button to stop is biometrically set to you and is completely tamper proof.

But you're not quite strong enough.

If it's relating to strength, then we're all fucked because strength gains happen during recovery

Bear complex as many as possible. And then weighted pull ups as many as possible. Followed by Chin ups as many as possible. Repeat until 30 min are over.

i do my normal routine without warming up and stretching in 30minutes

that's gonna change if you ever get to the point of moving big weights

Superset a bunch of high volume dumbbell exercises, press, those curl/overhead combo things, rows, etc.

That's not a thing. The real reason is you have a date in 30 minutes that will definitely end in sex IF you have a good enough pump.

one heavy and one medium

A max eff squat + vol press or BP

B max eff pushpress + vol power snatch or pwr clean

every now and then just DL and go home

SUPA SET

Top kek

all you ever need

Immediately load the bar to my DL max and hype myself up for 29 minutes.

compound lifts

1x20 squat (with 10rm), 3x5 weighted pullup, 3x5 ohp.

Masturbate in the bathroom with my right hand for 25 mins. Then do curls with my left arm for the remaining 5 mins.

I remember when circuit training on machines was a thing. This was at Golds thought. Fuck PF

Panic and do 5x5 of whatever compound holding steady to 2-3 minute rests. Fill in with one or two accessories, superset if necessary an additional exercise with one of those two accessories.

Also who is actually able to superset at the gym?

Pull ups, deadlift, curls

Fuck legs