Work­out 18

Men's Fitness - - Chest & Arms -

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.

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