20 minute workout for muscle mass

The duration of training means nothing, but the intensity, on the contrary, means a lot. Do you only have 20 minutes available? It’s not a problem if you are ready for the most difficult moments of your life. This workout will consist of some heavy exercises and intense techniques, which is what you need to give your muscles a good workout.

Instructions
The exercises must be done in pairs (marked A and B). Let’s say you do one approach of exercise A, then rest for the required time, do one set of exercise B, rest, and do it all again. After completing exercises A and B in number 1, you will have to move on to exercises in number 2 A and B, and so on

1A Squats
He’s getting closer: 3 Repetitions: 5–8; Rest: 60 sek.
Hold the barbell on your shoulders and slightly wider than shoulder width. Lower your hips back, reducing your body weight and allowing your knees to push forward. You want to go as low as possible while keeping your lower arch back. When returning to the starting position, help yourself stop halfway and descend again, then complete the landing.

1B Pull-ups
Approaches: 3; Reps: 1 isometric then 6-10 normal; Rest: 60 seconds.
Your hand position for pull-ups should be shoulder-width apart and with your palms facing away from you. You will need to pull yourself up so that your chin is above the bar. When you do the first pull-up, you will need to hold it for 5 seconds, then the rest of the next 6-10 repetitions will need to be done as normal.

2A Dumbbell back extension
Entrances: 2; Repetitions: 10; Rest: 0 seconds.
The exercise will need to be performed on a special bench for back extension (backbend), at an angle of 45 degrees and make sure that the hips are pressed together evenly. Then take the dumbbells in both hands and bend over until you feel your back start to “round”, when you feel this, you should lift your torso and bring the dumbbells towards you.

If it is not possible to perform this exercise, you can perform dumbbell or barbell pulls for the back.

3A Barbell lunges and presses
He’s getting closer: 2; Repetitions: maximum but not more than 12; Rest45–60 sek.
Grab a barbell shoulder-width apart, lift it, throw it over your shoulders, and push it overhead. Use maximum weight to do no more than 12 repetitions.

3B Reattachment with ropes
He’s getting closer: 2; Repetitions: 25; Rest: 45-60 sek.
Attach the strings to a strong support above your head and set the length to your waist. Hold the handles and get behind the ropes. Lean forward and stretch like Superman. Stretch as much as you can to avoid hurting your back.