One of our favorite type of workouts, EMOM (or Every Minute on the Minute) could not be more simple for building strength and muscle. The basis of it is to pick large, compound movements and for a specific amount of time (5, 10 or 15 minutes), you do a set of 3-5 reps at the top of every minute. For example, let's take today's workout, Chest.
We only will use 2 exercises today, the Incline Bench Press and Dips. Each exercise will take a TOTAL of 15 minutes to complete, which will equal out to 16 sets for each exercise. Not only that, but you will be using heavier weights than you normally would.
Overview
1. Warm up your chest. We like doing a few sets of pushups then 2 lighter sets of Incline Bench Press.
2. Choose a weight where you could normally do around 6-7 reps for Incline Bench.
3. Get situated on the bench and start your stopwatch.
4. Do 3 reps and rack it.
5. At the top of each movement, do another 3 reps.
6. Do this until your stopwatch hits 15:00.
7. Take a 3 minute rest and head over to dips.
8. Same as before, but strive for 5 reps each set.
That's it! If you were able to do ALL sets of an exercise for the required number of reps, increase the weight by 5 lbs. next time.
Of course, since this is FITOFY, you are able to just hit "Start Workout" and it will do all the timing, notifications and tracking for you, because TRACKING IS EVERYTHING!
The Workout
Incline Barbell Press
1 Set
Parallel Bar Dips
1 Set