Guys check out this Rapid Fire Abs and Chest Workout that I created the other as a fusion between two programs that have just been launched from my friend Arnel Ricafranca, Rapid Fire Abs and Chest Workout Systems for Men.
This workout can be done two ways: For reps or using the Spartacus protocol
Watch the workout and read the highlights of each program and then click on the system you want access to.
Alternate between chest and abs exercises
10 exercise each – 10 reps per exercise with no rest in between for a total of a 100 reps per set – Rest for 90 seconds after your set and repeat for 3 -5 total sets (make sure you rest to full recovery)
Spartacus Workout – perform all 10 exercises one after the other for 20 seconds of work, followed by 5 seconds rest/transition - Rest for 2 minutes and repeat for a total of 3 sets (make sure you rest to full recovery)
1. Windshield Wiper Pushups
2. Abs In and Outs
3. Jumping Jack Pushups
4. Abs Hip Thrusts
5. Regular Push Ups
6. Abs V-Up Toe Touches
7. Spiderman Hold Push Ups
8. Side Plank Raise Left
9. Clockwise Pushups – Counter Clockwise Push Ups
10. Side Plank Raise Right
RAPID FIRE ABS
CLICK HERE TO FIND OUT WHY YOU NEED TO ADD THE RAPID FIRE ABS SYSTEM TO YOUR MMA AND COMBAT TRAINING
That’s where the ‘Rapid Fire Abs Trifecta’ system comes in, with its simple 3-step formula.
RAPID FIRE CHEST
If you want a strong, muscular chest, here's the bottom line:
Do the right exercises
Perform them with a high intensity
Rest to full recovery between sets