Man-boobs. They're just fat and extra skin—that's all. Nothing else going on there.

And while we know you can't spot-reduce fat, you can gain muscle in key areas. The more muscle you've got, the easier it is to lose fat.

We now have three steps for you. Step one: get yourself on the 7% body fat diet. Step two: run down the checklist of 101 ways to burn belly fat fast. Step three: pound the hell out of this workout.

After 2-3 weeks, toss in a few sets of dips. You can also work in a few different cable flye angles for variety. But for starters, this will do.

Directions

Complete 2 sets of exercises 1 and 2. Then, complete 5 rounds of the giant set with 120 seconds rest in between rounds.

For a highly-effective, rapid fat-loss solution, download The 21-Day Shred app for iOS devices. For non-iOS, grab a copy of the PDF. Follow digital director Mike Simone on Instagram, Facebook, and Twitter.