Lie on your back on a low-incline bench set 30 to 45 degrees from vertical. Hold two heavy dumbbells above your head with your arms straight and palms facing away fromyou. Keep one arm straight and lower the other until it's even with your chest--no lower. Push the weight back up explosively. Repeat on the other side for a total of 8 reps per arm. Without resting,go to Step 2.
Step 2: Side Plank
Lie on your side in a straight line, supporting your body with your forearm bent 90 degrees. Maintaining this position, engage your abdominals to liftyour body off the floor. Your weight should be supported equally by your forearm and toes. Hold for 30 seconds and repeat on the opposite side. Rest for 30 seconds. Now go back to Step 1 and repeat theseries for a total of 3 sets.
Step 3: Screamers
This circuit will jolt your pectorals and accelerate your metabolism by engaging your entire body. Perform the set by quickly alternatingexercises A and B, adding 3 pushups and 1 squat jump each round. Start with 3 pushups and a squat jump, then do 6 and 2, and so on, until you reach 12 pushups and 4 squat jumps. Rest 90 seconds aftereach round, and repeat for a total of 3 rounds.
A The Pushup
Keep your arms shoulder-width apart with your back flat and your elbows at 45 degrees out from your torso. Lower your body until yourchest hits the floor, and push back up.
B The Squat Jump
With feet shoulder-width apart and arms extended in front, squat as if you're sitting, until your thighs are just below your knees. Hold 2seconds, and then explode up off the ground, arms up.
Cool Down "You can't just bolt to the showers directly after a chest workout," says Gentilcore. "Your body has released loads of free fattyacids into your bloodstream, so the time to burn them off is while your metabolism is elevated." Recover from the screamers for 5 minutes, and then finish with a moderate rope-skipping or treadmill...