ARMED AND DANGEROUS

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.