Levi Johnston's Playgirl Workout

Levi Johnston, the former fiancé of Alaska Governor Sarah Palin's daughter Bristol and father to baby Tripp, has been revealing secrets about his relationship with the Palin clan all year -- and now he's planning to reveal one more thing: himself.

Johnston is posing for an upcoming spread in Playgirl magazine, which has the 19-year-old kiss-and-tell Casanova reportedly hitting the gym six days a week in a last ditch effort to get in serious shape for his pictorial debut. We don't know his full routine, but what we do know are a few, tried-and-true muscle-shaping moves he should be adding into his workouts that deliver fast, camera-friendly results from head to toe (and everything in between!)

For his chest, shoulders and triceps: Press Flies
This combination exercise isolates the chest and trains it through two different planes of motion, so you double your results. It also hits and shapes the shoulders and triceps at the same time.
Lie flat on an exercise bench holding a light dumbbell in each hand. Position the weights along the sides of your chest, palms facing each other. Slowly press the weights up until your arms are fully extended above your chest, elbows unlocked (palms still facing). Keeping your arms straight, slowly lower your arms out to your sides, in an arc-like motion, until the dumbbells are level with your chest. Slowly bring your arms back up until the weights are once again above you, then lower the weights back down to your chest. Repeat the sequence for 10-12 repetitions. Do three sets total.

For his arms: Wall Hammer Curls
Pressing your body against a wall as you curl eliminates momentum, a trick that forces your biceps to do all the work. Raising the weights with your palms facing each other also trains the brachialis, a broad, flat tendon between your arm bone and your biceps that helps push up the biceps and make them look bigger.
Stand against a wall holding a dumbbell in each hand, arms hanging down at your sides, feet shoulder-width apart with palms facing in towards your legs. Flatten yourself against along the wall so that your head, back, triceps and heels touch the surface. Keeping your body pinned to the wall, slowly curl the weights up until they reach the front of your shoulders (Your palms should still be facing each other.) Lower the weight back down and repeat for 8-12 repetitions. Do three sets total.

Click on the gallery below to see pictures of Levi Johnston. Story continues below the gallery.

For his abs: Legs-up Crunch Twists
Most ab moves focus on one portion of the midsection, but this multi-muscle move engages three areas of the midsection at once: the rectus abdominus, the obliques and the transverse abdominus.
Lie flat on your back and raise your legs so that the soles of your feet are pointing to the ceiling. Place your hands lightly to the sides of your ears, elbows pointing towards your legs. Pull in your stomach muscles as if you're trying to fit into a pair of tight jeans, then keep them contracted for the entire exercise. Slowly curl your head, shoulders and upper back off the floor and twist to the left. Lower yourself down and repeat the move, this time twisting to the right. Continue alternating from left to right for as many repetitions as you can. Do two sets.

For his back: Alternating Two-Arm Rows
This move gives your back a complete workout by challenging the middle back, latissimus dorsi (the outer edges of your back), trapezius (the muscles between your neck and shoulders), rear deltoids and lower back.
Stand with your feet hip-width apart, knees slightly bent and a dumbbell in each hand. Keeping your flat back, bend forward at the waist until your torso is almost parallel to the floor. Your arms should extend straight down below you with the weights turned so that your palms face in toward each other. Without moving anything but your arms, slowly pull the dumbbell in your left hand up until it's by the side of your chest -- your right arm should stay hanging straight down. Hold for 1-2 seconds, lower the weight back down, then repeat the exercise by pulling the dumbbell in your right hand up to your side (This time, leave your left arm hanging straight down as you go.) Keep alternating back and forth -- rowing your left, then right arm -- for a total of 8-10 repetitions per arm. Do three sets total.

For his backside: Lying Bridges
This isolation exercise specifically targets the glutes and hamstrings to shore them up super fast while it strengthens the abdominals simultaneously.
Lie flat on your back with your knees bent, feet flat on the floor. Your arms should be down along your sides (palms pressed to the floor, fingers pointing towards your feet.) Keeping your feet down on the floor, slowly raise your butt off the floor up towards the ceiling as far as you comfortably can. You want to form a straight line from your kneecaps down to your shoulders. Hold this position for 2-3 seconds by flexing your butt muscles, then slowly lower yourself down. Repeat for as many repetitions as possible. Do two sets total.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and The Men's Health Gym Bible.