In order for anyone including beginner to build up muscle in the minimum time, one proven way is to combine old school exercises like bench presses and curls with “cardio blasts”.
The beauty of his system is that the added muscle and staggered cardio can make you a fat-melting machine – even while you are sleeping!
The end result…? One day you will wake up looking like Brad Pitt ( the kind of “physique” he has in the show fight club) perhaps!
*Before the workout, warm up for 5-8 minutes using a treadmill, a stationary bike, or some other cardio machines. Jumping jacks or running in place will also do the trick.
*When doing a circuit, do not rests between exercises until you finish the last move. Rest for 1.5 minutes before doing the same circuit again. ( Perform both chest/cardio circuits 2 times each, do the biceps/cardio circuit 3 times) Rest 1.5 minutes before moving to the next circuit.
*Do this circuit once a week for a month, replacing your normal chest and biceps sessions. Try increasing your poundage and cardio intensity a bit as the week progresses. At the end of the month, go back to your normal training for chest and biceps and use circuits for another part of your body.
Here’s your 4 WEEKS PLAN
Recommended Chest/Cardio Circuit #1
- Barbell bench press: 10-12 reps (2 Sets)
- Explosive pushups: 10-12 reps (2 Sets)
- Rope jump: 1 min at 75% of max heart rate (2 sets)
- Barbell bench press: 10-12 reps (2 sets)
- Cable crossover: 10-12 reps (2 sets)
- Treadmill run: 1 min, incline 4, at 75% of MHR
- Hanging running man: 10-12 (2 sets)
Recommended Biceps/Cardio Circuits #3
- Standing barbell curl: 4-5 reps (3 sets)
- Preacher curl: 12-15 (3 sets)
- Mountain climber: 1 min at 90% of MHR (3 sets)
To get the most out of these routines, hold the 6th rep in the toughest position for at least 5 seconds before continuing.
Try this explosive muscle building routine and soon you be having a nice and muscular chest muscle and ripped to the max!
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