45-Minute Chest, Biceps, and Abs Routine

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 holiday or at home to work your core and upper body and smash gym day. You got this.