Chest and abdominal muscles

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Obesity can be harmful, it is a disease magnet, better be fit or else live with the weight of diseases on your shoulder for the rest of your life. Obesity can attract diseases like diabetes, high blood pressure, heart disease, metabolic syndrome and much more. Either welcome the diseases or kill obesity by following ZIN Aditi Ratti's Quick Fit guide towards fitness and better health in less time.

Today, is the day that has replaced 'Monday' with 'International Chest day'. So, Aditi Ratti thought of moving this day to the middle of the week and for Thursday she created the workout for Chest and abdominal muscles. This workout consists of 3 circuits in which circuit 1 has three rounds, circuit 2 has three rounds and circuit 3 has two rounds. This combined workout is fun, requires strength and energy on same scale. Keep the balance between the two and try finishing the workout before 1 hour, post your time of completion in the comments section below.

As I always mention, body posture is the very important thing to keep in mind while performing any workout and for your reference, tutorials with screenshots by Bodybuilding.com and Youtube.com are listed below. This workout requires approximately an hour to get completed.

This workout can be performed by both Males and Females.

WARM UP

  • Crosstrainer - 5 minutes 
  • Pushups - 50 repetitions

CHEST

  • CIRCUIT 1 (3 ROUNDS):
  1. Round 1 (Add weights according to your capability):
    Incline dumbbell Chest fly - 25 repetitions
    Barbell bench press - 25 repetitions
    Butterfly - 25 repetitions
    Pushups - 25 repetitions
  2. Round 2 (Increase weights according to your capability):
    Incline dumbbell Chest fly - 20 repetitions
    Barbell bench press - 20 repetitions
    Butterfly - 20 repetitions
    Pushups - 20 repetitions
  3. Round 3 (Increase weight according to your capability):
    Incline dumbbell Chest fly - 15 repetitions
    Barbell bench press - 15 repetitions
    Butterfly - 15 repetitions
    Pushups - 15 repetitions
  • CIRCUIT 2 (3 ROUNDS):
  1. Round 1 (Add weights according to your capability):
    Decline barbell bench press - 25 repetitions
    Pullover - 25 repetitions
  2. Round 2 (Increase weights according to your capability):
    Decline barbell bench press - 20 repetitions
    Bent-arm dumbbell pullover - 20 repetitions
  3. Round 3(Increase weights according to your capability):
    Decline barbell bench press - 15 repetitions
    Bent-arm dumbbell pullover - 15 repetitions


ABDOMINAL

  • CIRCUIT 3 (2 ROUNDS):
  1. Round 1:
    Weighted situps - 25 repetitions
    Reverse crunches - 25 repetitions
    Toe touchers - 25 repetitions
    Plank - 1 minute
  2. Round 2:
    Weighted situps - 25 repetitions
    Reverse crunches - 25 repetitions
    Toe touchers - 25 repetitions
    Plank - 1 minute

TUTORIALS

  1. Incline dumbbell Chest fly
  2. Pushups
  3. Barbell bench press
  4. Butterfly
  5. Decline barbell bench press
  6. Bent-arm dumbbell pullover
  7. Weighted situps
  8. Reverse crunches
  9. Toe touchers
  10. Plank

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