2019-08-01_Men_s_Health_South_Africa

04A

04B

03B

03A

MH.CO.ZA/ August 2019 41

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.

04

ZOTTMAN CURL

3 ROUNDS OF 10-12 REPS

THE SPEC

MUSCLES

TARGETED

WORKOUT

19 MIN

RESULTS IN

3 WEEKS

LEVEL

MEDIUM

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.

19-MINUTE ARMS AND ABS