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Strength

30-Minute Blast

Overview

Guys love to train chest. So much so, in fact, that they'll spend an hour or more on it, pounding their pecs with so many sets that they look enormous by the time they leave the gym. As soon as their "pump" deflates, however, they're left with the same sunken chests they've always had-and lots of soreness. Our plan trains your chest twice as hard in half the time and yields results you keep.

How to do this Workout

Perform this workout three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday.

Perform the exercises marked with letters, as a modified superset. That means you'll complete one set for each exercise in order, resting or not resting as prescribed between sets. So you'll do one set of A, then one set of B, and repeat.

Rest after the last exercise in the group, and then repeat the process for the prescribed number of sets.

Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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