Workout by Rita Catolino, Coach and Trainer • Photography by Paul Buceta
Hit multiple muscles in a hurry with this time-saving chest and arms routine.
Your workout shouldn’t suffer just because you’re crunched for time. By combining compound and isolation movements into a speedy circuit, you can still build functional strength while sculpting a buff upper bod in less than 30 minutes.
HOW TO DO IT:
Perform one set of each exercise in succession, resting for 10 seconds between sets. When you’ve completed all the exercises, rest for one full minute, then start again from the top. Repeat for a total of three rounds. Advanced trainers: aim for four rounds.
RECOVERY:
Foam rolling is an effective way of relieving muscle soreness from a killer workout. Try rolling for five minutes prior to the workout to break up fascia and increase range of motion through movements. Repeat post workout to relieve DOMS (delayed onset muscle soreness).
EQUIPMENT:
- Bench
- Olympic Bar
- Stability Bar
- 1-2 sets of Dumbbells
MUSCLES USED:
pectoralis major, anterior deltoids, triceps and biceps
CALORIES BUNED: 300*
TIMES PER WEEK: 2-3
REPS: 10 PER SIDE
Set Up: Place one end of an Olympic bar in a corner. Load the other end with plates of moderate weight. Stand with feet wider than shoulder-width apart, keeping a slight bend in the knees and hold the loaded end in one had in front of your right shoulder (a).
Action: Engage your core and press the bar upwards and out at a 45-degree angle, using your chest and shoulders (b). Do not use your legs for momentum. Complete all reps before switching sides.
REPS: AS MANY AS POSSIBLE
Set Up: Get into an upright plank position with your hands on a bench and feet on the floor, straight out behind you.
Action: Lower for two seconds into a push-up, then hold for two seconds at the bottom before pushing back up to the start position.
REPS: 12
Set Up: Holding dumbbells, get into high plank position (a). You may wish to use lighter dumbbells.
Action: Jump your feet in towards your hands (b), then come up to standing. Once in the standing position, curl the dumbbells towards your shoulders (c), then jump back down into upright plank.
REPS: 10 PER SIDE
Set Up: Stand holding dumbbells at shoulder height with a neutral grip (palms facing).
Action: Press the weight up, one arm at a time, alternating sides after each rep.
REPS: 20 PER SIDE
Set Up: Lie on your left side. Place your right palm flat on the floor, making a 90-degree angle with your arm. Place your left hand on the floor in front of you, or on your right shoulder for balance .
Action: Push your upper body upward, focusing on using your tricep muscle, then lower back down
using control.
REPS: 21
Set Up: Stand holding a dumbbell in each hand, arms extended downwards with palms facing forward (a).
Action: Curl the dumbbells to a halfway point (b) and lower. Repeat for seven reps. Without resting, curl the dumbbells from the halfway point to your shoulders (c) and lower. Repeat for seven reps. Again without resting, perform full curls, from the start position to your shoulders, and lower. Repeat for seven reps.
REPS: Heavy: 8-10 Moderate: 12-15
Set Up: Place a stability ball under your upper back and plant your feet firmly into the ground. Hold a pair of dumbbells with palms facing each other and arms extended above your chest (a).
Action: Keeping your arms straight (but not locked) throughout the movement, lower the dumbbells to the sides until they are at chest height (b). Press back up to the start position.
