Tuesday, July 12, 2011


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.

David09150- hey funk i purchased the rapid fire abs program i just wanted u to know it blasted my abs im still in pain. good pain of course


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


Why do people gain abdominal fat so quickly and find it almost impossible to get rid of it? Because typical dieting and cardio exercise is counter-productive to six pack abs unless you have a strategic, proven formula in sculpt your abs muscles and get rid of the layers of fat that hid your abdominals.

That’s where the ‘Rapid Fire Abs Trifecta’ system comes in, with its simple 3-step formula.


This workout absolutely helps build the chest since it targets the fast twitch fibres in the chest, which just happen to be the ones with the greatest potential for size and strength.

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


  1. Hey funk love your workouts! iv got a couple of questions though:
    How many times per week should one aim to do the chest and abs workout?
    I cant really do more than a couple of sets with decent form so should i start with 1 set and work my way up?

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