Chest, biceps and abs

A healthy person is more active than an obese one, it's because obese people do not have any physical movements in their daily life and are more of a lazy ass, on the other hand a healthy person have more physical movements in his/her daily life due to which they are more active. It is you who have to decide to being an obese or a healthy creature.

In this Quick Fit guide you'll find the workouts that requires more effort but less of your time, you can even train three muscles in a day or in fact in just an hour. This is what ZIN Aditi Ratti has introduced, the goal here is to make more and more people fit by investing just an hour to fitness. Today, Aditi has covered three muscles in her workout i.e. Chest, Biceps and abdominal muscles, this workout takes approximately an hour to get completes.

This workout consists of two circuits, both the circuits have 4 rounds each. Tutorials from Bodybuilding.com and Youtube.com for your reference have been mentioned below.

This workout can be performed by both males and females.

WARM UP

• Crosstrainer - 5 minutes
• Pushups - 4 sets of maximum repetitions

CHEST, BICEPS AND ABS

• CICRCUIT 1 (4 ROUNDS):

1. Round 1 (Add weights according to your capability):
   

   Exercise	Repetitions
   Barbell bench press	15
   Dumbell curl	15
   Incline chest fly	15
   Cable hammer curl	15
   Abdominal crunches	25

   
   
2. Round 2 (Increase weights according to your capability):
   

   Exercise	Repetitions
   Barbell bench press	12
   Dumbell curl	12
   Incline chest fly	12
   Cable hammer curl	12
   Abdominal crunches	25

   
   
3. Round 3 (Increase weights according to your capability):
   

   Exercise	Repetitions
   Barbell bench press	10
   Dumbell curl	10
   Incline chest fly	10
   Cable hammer curl	10
   Toe touches	25

   
   
4. Round 4 (Increase weights according to your capability):

   Exercise	Repetitions
   Barbell bench press	08
   Dumbell curl	08
   Incline chest fly	08
   Cable hammer curl	08
   Toe touches	25

   
   

• CIRCUIT 2 (4 ROUNDS):

1. Round 1 (Add weights according to your capability):
   
   

   Exercise	Repetitions
   Decline barbell bench press	15
   Preacher curl	15
   Pull over	15
   Barbell curl	15
   Plank	1 minute

   
   
2. Round 2 (Increase weights according to your capability):
   
   

   Exercise	Repetitions
   Decline barbell bench press	12
   Preacher curl	12
   Pull over	12
   Barbell curl	12
   Plank	1 minute

3. Round 3 (Increase weights according to your capability):
   
   

   Exercise	Repetitions
   Decline barbell bench press	10
   Preacher curl	10
   Pull over	10
   Barbell curl	10
   Plank	1 minute

4. Round 4 (Increase weights according to your capability):
   
   

   Exercise	Repetitions
   Decline barbell bench press	08
   Preacher curl	08
   Pull over	08
   Barbell curl	08
   Plank	1 minute

TUTORIALS     

1. Incline chest fly
2. Preacher curl
   
3. Barbell bench press
   
4. Dumbell curl
5. Cable hammer curl
6. Abdominal crunches
   
7. Toe touches
   
8. Decline barbell bench press
   
9. Pull over
10. Barbell curl
    
11. Plank