WORK­OUT 3 BI­CEPS AND TRI­CEPS

This ses­sion works your tri­ceps and bi­ceps al­ter­nately, which is a time-ef­fi­cient way to build big­ger arms, and al­lows ef­fec­tive re­cov­ery between moves to en­able you to lift hard and heavy for ev­ery set to max­imise your mus­cle re­turns.

Men's Fitness - - Features | Last-minute Beach Body -

Close-grip bench press

Sets 5

Reps 8

Rest 30sec

Why A nar­row grip shifts the work­load away from your chest to­wards your tri­ceps. How Lie hold­ing a bar­bell with a shoul­der-width grip. Lower the bar to­wards your chest, then press it back up to the start.

Un­der­hand lat pull-down

Sets 5

Reps 8

Rest 60sec

Why Us­ing this grip works your bi­ceps far harder than when us­ing an over­hand grip. How Take an un­der­hand, shoul­der­width grip on the bar. Re­tract your shoul­der blades, keep your chest up and pull the bar down in front of you un­til it reaches your up­per chest. Re­turn back to the start.

EZ-bar tri­ceps ex­ten­sion

Sets 4

Reps 10

Rest 30sec

Why It iso­lates your tri­ceps and works them through a full range of mo­tion. Don’t com­pro­mise form by go­ing too heavy. How Stand tall, hold­ing an EZ-bar over­head with straight arms and an over­hand, shoul­der-width grip. Lower the bar be­hind your head, then straighten your arms to re­turn to the start.

Sets 3

Reps 12

Rest 30sec

Why The cable keeps ten­sion on your tri­ceps dur­ing both the low­er­ing and the lift­ing part of each rep so they are al­ways en­gaged. How Stand in front of a cable ma­chine and hold the ropes with a palms-fac­ing grip. Keep­ing your el­bows tight to your sides, press the ropes down un­til your arms are straight, then re­turn to the start. Sets 3

Reps 12

Rest 60sec

Why The cable’s con­stant ten­sion means you work your bi­ceps hard. How Hold the ropes with a palms-fac­ing grip. Keep­ing your el­bows tight to your sides, curl up to shoul­der height. Squeeze your bi­ceps, then re­turn to the start. Sets 4

Reps 10

Rest 60sec

Why It hits your bi­ceps hard with­out strain­ing your wrists. How Stand tall hold­ing an EZ-bar with an un­der­hand, shoul­der­width grip. Curl the bar up to shoul­der height, pause, then lower the bar un­der con­trol back to the start. Squeeze your bi­ceps at the top and stretch your tri­ceps at the bot­tom of each rep.

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