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45-Minute Chest, Biceps, and Abs Routine

45-Minute Chest, Biceps, and Abs Routine
Jamie Haleva
Community User12 months ago
View Jamie Haleva's profile

Need a quick summer workout? This Chest, Biceps, and Abs routine from Myprotein ambassador Ben Chidiebele will get you working up a sweat in just 45 minutes. The workout focuses on the upper body and core and is perfect if you're running low on time. You can even get this quick routine done on vacation— Ben did it while he was in Jamaica.

Let's check out the moves:

1. Chest Press: 3 sets of 8-12 reps

This move primarily works the pecs but will also get multiple muscle groups at once including anterior delts and triceps. Ben uses the chest press machine for this move, but you can also perform it with barbells, dumbbells, or resistance bands.

2. Chest Fly: 3 sets of 8-12 reps

Another chest move, the Chest Fly will also mainly work your pecs but will get some other muscles involved including your anterior delts, biceps, serratus anterior muscles (rib cage/shoulder), and rotator cuffs. Ben uses the chest fly machine here but you can also perform the chest fly with cables or dumbbells.

3. Hammer Curl: 3 sets of 12-15 reps

The hammer curl will get your biceps going and also target muscles like your brachialis (elbow flexor) and delts. Ben uses the classic dumbbells for this move.

4. Preacher Curl: 3 sets of 12-15 reps

For more biceps, Ben performs preacher curls next. This move will also work elbow flexors like the biceps brachii and brachialis. For this move, Ben advises going full-range motion and squeezing your muscles at the top.

5. Decline Crunch: 3 sets of 20 reps

To work the abs, Ben goes in with decline crunches. This move will mainly work your rectus abdominis (lower abs), but you'll also get in some hip flexor and oblique movement. The decline bench makes your abs work extra hard for this one.

6. Hanging Leg Raise: 3 sets of 15-20 reps

Finally, Ben finishes off the workout with the hanging leg raise. The hanging leg raise will mainly work the core and lower abs. You'll also get some upper abs, hip flexors, and obliques in with this move.

Take Home Message

Try this targeted six-move workout on vacation or at home to work your core and upper body and smash gym day. You got this.

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Jamie Haleva
Community User
View Jamie Haleva's profile

A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.

Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.

Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.