We're all used to being pressed for time, but if fitness is an important part of your life, you always get a workout in no matter what. This month's "Time Crunch" series will lay out several, short and intense workouts that target a particular muscle group or area. Is it the most optimal for building strength and size? Not really, but fitting in shorter workouts are always better than nothing.
This chest workout is composed of 4 different exercises, with varying rep ranges, all designed to elicit a different training effect.
>> Set your timer for 12-min and hammer out as many rounds as possible.
Keep your form in check and use a spotter if necessary. When the buzzer beeps, wipe that puddle off the bench and hit the showers.
Explosive Movement: Plyometric Pushup
5 reps (zero rest)
Compound Movement: Barbell Bench Press
8-10 reps (zero rest)
Machine-Focused Movement: Incline Chest Press
12-15 reps (zero rest)
Isolation Movement: High Cable Flys
12 reps (60 sec rest)