Get Ripped, Lean and Mean Like 'Melo

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Since storming the NBA in 2003, Carmelo Anthony has continuously worked to shed body fat and increase muscle mass. "I've lost a lot of weight and have gotten in great shape," says the lean version of the three-time NBA All-Star. "I've toned up and lost all of my baby fat."

Carmelo's game has soared due to his lighter frame and improved endurance. Says Nuggets strength coach Steve Hess, "We've discovered that Carmelo between 228 and 233 pounds at seven percent body fat is unguardable."

Carmelo achieved his ripped status by keeping his heart rate elevated through high-rep strength circuits like the one below. He performs this circuit two to three times with minimal rest between exercises and two-minute breaks between circuits.

Exercise Reps Rest (seconds)
Standing Cable Fly/Chest Press Combo 16 each movement 10
Standing Cable Row 16 10
Machine Push Press 16 10
Physioball Rear Delt Raise 16 10
Stability Pad Bicep Curl 16 10
Single-Leg, Single-Arm Cable Row With Tricep Extension 16 each side 10

 


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | STRENGTH TRAINING | CARMELO ANTHONY | PHYSIOBALL | COACH | STRENGTH COACH | EXERCISE | PRESS | ENDURANCE | HEART | HEART RATE | MUSCLE MASS | BODY FAT