Workout Routines

Fit Teacher Nick Ferroni's Muscle-Building Workout

The history teacher gives a lesson on targeting your chest and abs.

by
Nick Ferroni dumbbell fly exercise
Demoie Montego / M+F Magazine
Demoie Montego / M+F Magazine
Duration 60 min
Exercises 10
Equipment Yes

Here’s a page from Ferroni’s muscle-building syllabus. Note: This is no easy A.

For more on the fitness philosophy of Nick Ferroni, be sure to check out the inspirational teacher's story

Nick's Chest and Abs Workout

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
12, 10, 8, 6 reps
-- rest

Exercise 2

Flat Bench Lying Leg Raise You'll need: Bench How to
Lying Leg Raise thumbnail
4 sets
15 reps
-- rest
Try holding a 5 lb dumbbell between your feet.

Exercise 3

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 4

Cable Side Bend You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Side Bend thumbnail
4 sets
15* reps
-- rest
*Each side.

Exercise 5

Cable Front Raise You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Front Raise thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 6

Plank
Up-Down Plank thumbnail
4 sets
30 sec reps
-- rest

Exercise 7

Hammer Strength Chest Press
Hammer Strength Chest Press thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 8

Side Plank with Leg Lift You'll need: No Equipment How to
Side Plank with Leg Lift thumbnail
4 sets
30 sec* reps
-- rest
*Each side.

Exercise 9

General Pushup You'll need: No Equipment How to
Pushup thumbnail
3 sets
15 reps
-- rest
Perform pushups on two kettlebells

Exercise 10

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
15 reps
-- rest
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