PUMP IT UP

Tag this Hytroapproved BFR workout onto the end of your regular upper-body session

1. BICEP CURLS

Sets: 4 Reps: 30, 15, 15, 15 Rest: 30 secs

2. SKULLCRUSHERS

Sets: 4

Reps: 30, 15, 15, 15 Rest: 30 secs

BFR PROTOCOL:

• Strap in – with straps tightened to around 70 per cent.

• Pick a really light weight of around 20-30 per cent of your one-rep max.

• The first 30-rep set is going to feel too easy, but things will get very hard very quickly.

• Once your muscles fill with blood, that light weight is going to feel five times as heavy, because you’re essentially training in a state of fatigue – which would normally take 30 or 40 minutes ot get to with a regular workout.

• Aim for 15 reps for the three working sets, but don’t be disheartened if you can’t manage it.

• At the end of the last set, take the straps off and rest for two minutes, before hitting those skullcrushers.