15-Minute Workout: V-Shape Shortcut (article)

YassSpartan

If you're going to work your vanity muscles (nothing wrong with that!), choose exercises that provide fast results. This routine uses overhand, underhand, and neutral grips, which combine to demand more of your biceps and triceps. Also, the multimuscle moves will build your chest, back, and shoulders, says Matt McGorry, C.F.T., who created the routine.

The Routine
STEP - EXERCISE - REPS
1- Bench - 10
2- Chinup - 10
3- Rest - 1 min.
4- Bench - 8
5- Chinup - 8
6- Rest - 1 min.
7- Bench - 6
8- Chinup - 6
9- Rest - 1 min.
10- Shoulder - 12
11- Row -12
12- Rest - 1 min.
13- Shoulder - 10
14- Row - 10
15- Rest - 1 min.
16- Shoulder - 8
17- Row - 8

1. Bench Press
Lie on a flat bench. Using an overhand, shoulder-width grip, hold a barbell straight above your sternum, lower it, pause, and press it back up. Keep your elbows tucked so that when you're in the down position, your upper arms form a 45-degree angle to your body.


Read more: http://www.menshealth.com/mhlists/15-minute-workout-v-shape-shortcut/