Chest, Back, and Abs

This is an effective combination of exercises that I was introduced to from Lee Ramos. Rest no more than 20 seconds between sets and no more than 60 seconds between exercises.

Get in, get it done, and then get out. Waste no time.

This rapid weight training approach will also assist in fat burning, as well as muscle building.

Proceed!

AB HANGING RAISES

I recommend using weight lifting straps or an ab straps as your grip will most likely give out before your abdominal muscles do.

Hang from a bar, lift your legs until your feet are chest high. Keep your back curved, not arched or you'll target your leg muscles.

12 reps. - body weight
10 reps. - body weight
10 reps. - body weight

AB CRUNCHES

These can performed on the floor with a 1o-pound (4.5 kg) plate or with an ab machine.

30 reps. x 10 lbs. (4.5 kg)
30 reps. x 10 lbs. (4.5 kg)
30 reps. x 10 lbs. (4.5 kg)

CHEST INCLINE PRESS WITH DUMBBELLS

Use an incline bench and dumbbells.

12 reps. x 35 lbs. (16 kg)
15 reps. x 35 lbs. (16 kg)
20 reps. x 30 lbs. (14 kg)

CHEST SUPINE PRESS WITH DUMBBELLS

Lie on a flat bench or floor, using dumbbells.

18 reps. x 30 lbs. (14 kg)
20 reps. x 30 lbs. (14 kg)
20 reps. x 30 lbs. (14 kg)

BACK PULL-UPS (USING GRAVITRON)

If you have access to a gravitron, use it, or you can substitute for standard lat pull-downs.

17 reps. x 150 lbs. (68 kg)
12 reps. x 150 lbs. (68 kg)
20 reps. x 150 lbs. (68 kg)

BACK CLOSE-GRIP CABLE ROWS

Seated on a bench, pull the cable handgrips back until your shoulder blades touch, return to start position and repeat.

12 reps. x 120 lbs. (54 kg)
10 reps. x 85 lbs. (38 kg)
20 reps. x 70 lbs. (32 kg)

TRAPEZOID DUMBBELL SHRUGS

Stand with two dumbbells at your side. Slowly shrug your shoulders toward your head.

12 reps. x 50 lbs. (23 kg)
10 reps. x 50 lbs. (23 kg)
10 reps. x 50 lbs. (23 kg)

Done!

This workout should take no more than 30 minutes. Shoot for 20 as your fitness level increases.

Frequency: once per week