Workout 18

Incorporating static holds into your reps will fire more fast-twitch muscle fibres. It’s time to hold it, then hit it

1// curl with static hold

Hold a dumbbell in each hand by your side. Curl one weight up until your elbow is at 90° and hold that position while doing 10 hammer curl reps with your other arm. Switch arms and repeat, then do two-arm curls for another 10 reps.