Busta Rhymes Shares a Workout That Helped Him Transform His Body

Brett Williams, NASM
·2-min read

From Men's Health

Busta Rhymes is known for having one of the biggest, fastest voices in rap—but a few years ago, his body wasn't on the same level as his art.

After a turbulent period, in the midst of creating what would become his well-received 2020 album Extinction Level Event 2: The Wrath of God, the musician's health was slipping as he spent all of his attention on his music and family.

“Believe it or not, I made the album when I was at my most unhealthy,” Busta told Men's Health. “I was so focused on the music being the best that it could be, I didn’t put any time into taking care of myself.”

After a sleep apnea scare and other health issues in early 2019 led him to seek medical treatment and uncovered polyps in his throat, the rapper became more focused on his well-being and decided to commit to getting in shape.

He soon linked up with bodybuilder Dexter Jackson, who put Busta on an intensive 30-day workout and diet plan. Now, the rapper continues to follow many of those same principles—and he has transformed his body in the process. At his peak, he says he weighed 340 pounds. Now, he tips the scaled at 254 pounds (115kg), with plenty of muscle.

Busta opened up the doors to the MH crew to walk us through one of his typical upper body workout splits in the gym with his current bodybuilding coach, Victor Munoz. The routine is heavy on machines, so it might be tough to pull off if you don't have access to the equipment.

Busta Rhymes Transformation Workout

  • Straight-Arm Pulldown

4 sets of 15 reps

  • Machine Pullover

4 sets of 15 reps

  • Smith Machine Bench Press

3 sets of 15, 12, and 10 reps

  • Knee Raises

3 sets of 15 reps

  • Machine Ab Roller

3 sets of 15 reps

  • Incline Cable Fly

4 sets of 15 reps

  • Machine Chest Press

3 sets of 15, 12, and 10 reps

  • Standing Dumbbell Curls

3 sets of 15, 12, and 10 reps

  • Triceps Press Down

4 to 5 sets of 15 reps

  • Dumbbell Hammer Curls

4 sets of 15 reps

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