ARMED AND DAN­GER­OUS

Men's Health (UK) - - Personal Trainer -

While Work­out A be­gan with a strength-fo­cused ex­er­cise be­fore launch­ing into your cir­cuit, in Work­out B you’ll go all-out as you start with a car­dio-based move that not only blitzes body fat to bring out your abs, but also builds your bi­ceps. The greater calo­rie burn earned from the car­dio will pro­vide a growth-stim­u­lat­ing testos­terone boost. Don’t worry – you’ll fin­ish the cir­cuit with an almighty arms pump, too. Con­sider it our gift to you.

01 ROW­ING 7 ROUNDS

This car­dio move will en­sure your body burns fat from the off. Strap into a rower and grab the han­dles with an over­hand grip. Bend your knees, lean­ing your torso for­ward ( A), then straighten your legs and pull the han­dle to­wards you ( B). Row hard for 30 sec­onds, then rest for 30 sec­onds. That’s one round. Do seven in week one and add an ex­tra round ev­ery week. Now, it’s time for your cir­cuit.

02 DUMB­BELL RO­MA­NIAN DEAD­LIFT 3 ROUNDS OF 10-12 REPS

For a higher calo­rie burn that will re­veal your abs, work your legs. Stand with two dumb­bells on your thighs, palms fac­ing you, knees slightly bent ( A). With a flat back, hinge at your hips. Lower the weights over the course of three sec­onds un­til your hands are be­low knee level ( B). Pause, then squeeze your glutes as you stand. Take on skull crush­ers with­out rest af­ter 10-12 reps.

03 SKULL CRUSHER

3 ROUNDS OF 10 REPS

Build big­ger arms by iso­lat­ing your tri­ceps in this cir­cuit move. On a flat bench, hold a pair of dumb­bells over your chest, palms fac­ing each other ( A). With your up­per arms per­pen­dic­u­lar to the floor, bend at your el­bows, low­er­ing the weights to your ears ( B) over two sec­onds. With­out mov­ing your up­per arms, re­turn to the start. Af­ter at least 10 reps, take no rest and move on to curls.

04 ZOTTMAN CURL 3 ROUNDS OF 10- 12 REPS

With your tri­ceps on fire, your last cir­cuit move will guar­an­tee bi­ceps growth. Stand with two dumb­bells by your sides, palms for­ward ( A). Your shoul­ders pinned, curl the weights up, turn­ing your palms to your torso. Hold at the top of the curl, then ro­tate your fore­arms, so your palms face the ground ( B). Slowly lower to the start. When your arms are pumped, rest for 45 sec­onds be­fore round two.

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