Build muscle mass quickly with the Abs Diet  

Pick three to five multi-muscle moves and perform them in a circuit, with no more than 30 seconds between exercises. For all exercises, aim for 10 to 12 repetitions, unless otherwise noted. After you finish the circuit, rest for 2 minutes, then repeat. For programs with three moves, do the circuit three to five times. For programs with five moves, do it two or three times.

 

MULTI-MUSCLES

 

Lunging Curl to Press

Stand holding a pair of dumbbells at your sides, palms toward you. As you begin to curl the weights up to your shoulders, take a large step forward with your left foot; your hands should reach shoulder height by the time your foot is planted. As soon as the weights reach your shoulders, press them overhead while you lower your body until your left thigh is parallel to the floor. Fully extend your arms by the time your thigh is level. Return to the starting position, and repeat with your right leg. That’s 1 repetition. Do 8 to 12 on each leg.

Shoulder Press with Saxon Side Bend

Hold a pair of light dumbbells at your shoulders. Press the weights overhead. Keeping your knees flexed and your abs tight, bend at the waist to the left. Return to the center, using your abs to straighten up. Lower the weights to your shoulders and repeat, this time bending to the right. Do 8 to 10 repetitions.

Squat to Row

Attach universal grips (straps with handles) to the low pulley of a cable station. Facing the weight stack, grab the handles with a neutral grip (palms facing each other) and take a few steps back. With your arms straight, squat until your thighs are at least parallel to the floor; keep your knees from going in front of your toes. Pull the handles to the bottom of your rib cage, keeping your elbows in and squeezing your shoulder blades together. Pause, extend your arms so that they’re straight once again, then return to the starting position.

Lunge with Lateral Raise

Stand holding a pair of light dumbbells at your sides, palms facing in. Take a large step forward with your left leg, until your right knee is close to the floor. (Don’t allow your left knee to go beyond your toes.) Now raise the dumbbells up and out to the sides until your arms are parallel to the floor. Pause, then lower the dumbbells under control as you push yourself back up to the starting position. Finish a set of 10, then switch legs and repeat.

Dumbbell Swing

Stand holding a dumbbell with a hand-over-hand grip at arms’ length in front of your waist. Bend at your knees and waist (keep your back flat) until your upper body is about 45 degrees from vertical and the dumbbell is between your knees. Swing the dumbbell up and directly over your head (as if you were raising an ax) as you straighten your knees and back and push your hips forward. Pause, then lower the dumbbell back to the starting position and repeat. Do 8 repetitions.

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