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Get hench & shredded in just 20 minutes

Here's how to get great muscles and ripped abs in under 20 mins!

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You say you have no time for training? How about 20 minutes? Just 20 minutes of intense training will get you a super lean and muscular physique.

The key is SUPET SETTING

• Two exercises performed back to back with no breaks in between

• Typically opposing muscle groups such as Chest/Back, Biceps/Triceps

• 2 exercise per body part

• 10-12 reps

Below is a typical superset type workout. The programme is designed so that you can hit every muscle group twice a week for optimum growth. Every exercise is performed for 10-12 reps each set.

Monday - Chest and Back

Bench Press & Pull Ups - 5 sets

Dumb Bell Flyers & Barbell Rows 5 sets

Incline Dumbell Press & Pullovers 3 sets


Tuesday - Shoulders and Arms

Military Press & Overhead Triceps Extension 5 sets

Side Lateral Raises & Triceps Pulldowns 5 sets

Rear Delts & Bench Dips 5 sets


Wednesday - Legs & Abs

Squats & Leg Raises 5 sets

Deadlift & Ab Crunches 3 sets

Leg Extensions & Plate Twists 3 sets


Thursday - REST


Friday - Chest and Back

Bench Press & Pull Ups - 5 sets

Dumb Bell Flyers & Barbell Rows 5 sets

Incline Dumbell Press & Pullovers 3 sets


Saturday - Shoulders and Arms

Military Press & Overhead Triceps Extension 5 sets

Side Lateral Raises & Triceps Pulldowns 5 sets

Rear Delts & Bench Dips 5 sets


Sunday - Legs & Abs

Squats & Leg Raises 5 sets

Deadlift & Ab Crunches 3 sets

Leg Extensions & Plate Twists 3 sets

By: Zoran Tot

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