SWIPE SHAH RUKH KHAN’SARMS
7-7-7 Bicep curls
Grab a pair of weights in each hand with your palms facing forward, then curl them up, stopping halfway. Your forearms should be parallel to the ground.
Pause, then lower your arms to your starting position.
Repeat seven times, then curl weights up to your shoulders and lower until your forearms are parallel to the ground. Repeat seven times.
The final movement is a fullrange curl starting with your arms fully extended and ending with the weights curled to your shoulders. Do this seven times. Bent over tricep kickbacks
Stand with your knees bent and lean forward slightly, with a dumbbell in each hand.
Bend your elbows to bring the dumb-bells to your sides, palms facing your body and your upper arm parallel to the floor.
Straighten your arms, pressing the the weight backwards while feeling the squeeze in your triceps.
Hold for a second then slowly return your starting position.