Lift like a king!

Tame the dragon with these up­per-body work­outs. Re­mem­ber, a Lan­nis­ter al­ways finishes his sets

Men's Health (South Africa) - - REGULARS & DEPARTMENTS - BY BJ GADDOUR • IL­LUS­TRA­TIONS BRAN­DON LOV­ING

WORK­OUT A

You’ll need a pair of medi­umweight dumb­bells (Start with 10- or 12-kilo­gram­mers)

1. Bent-Over Row

Hold­ing dumb­bells, bend at your hips un­til your torso is nearly par­al­lel to the floor. Raise the weights un­til they reach your pits. Pause and re­verse the move. That’s 1 rep; do 15 to 20.

2. Over­head Press

Hold dumb­bells at shoul­der level, your palms fac­ing each other. Clench your glutes and brace your abs as you press the weights up. Pause and slowly lower them. That’s 1 rep; do 15 to 20.

3. Over­head Carry

Hold weights at the top of the over­head press po­si­tion and walk back and forth. You’re done when your el­bows be­gin to buckle. That’s 1 round; do 3 to 5, rest­ing 2 min­utes be­tween each.

WORK­OUT B

You’ll need a pull-up bar, a pair of heavy dumb­bells (20s are a good start) and a bench.

1. Chest Press

Lie on an in­cline bench hold­ing dumb­bells above your chest, your arms straight and palms fac­ing for­ward. Lower the weights to your chest, pause, and re­verse. That’s 1 rep; do 15 to 20.

2. Chin-Up

Us­ing an un­der­hand grip, hang at arm’s length from a bar. Pull up, brac­ing your abs and tuck­ing your el­bows to your ribs, un­til your neck touches the bar; pause and lower. Re­peat till fail­ure.

3. Farmer’s Walk

Stand hold­ing dumb­bells at your sides. Keep your shoul­ders pulled down and don’t let the weights rest on your thighs. Walk as far as you can un­til your grip or pos­ture starts to fail.

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