TheArmsRace
1 CURLING IRON
Hold two dumbbells by
your sides, palms facing
in. Curl both weights up
towards your shoulders,
rotating them as you lift,
aiming to get your pinky
fingers as close to your
shoulders as you can
without letting your
elbows move forwards.
Squeeze your biceps
hard at the top, before
slowly lowering and
flexing your triceps
hard at the bottom.3 PACE YOURSELF
Don’t go out too hard
with the curls. “Fatigue
will catch up with you,”
says Tracey. “Once the
reps drop, the push-ups
will mount up. But go too
slow and the push-ups
will wipe you out.”
Instead, maintain
a steady pace and rest
only when you can no
longer control the
lowe r i n g of you r c u rl s.2 PRESS IN YOUR RES T
W he n you r bicep s ne e d a
break, drop to the f loor
and assume the top of a
push-up position. To
switch the emphasis to
your triceps, bring your
fingers and thumbs
together to form a
diamond shape. Lower
your body to the f loor,
keeping your elbows
tucked in. When your
chest hits your hands,
ld b k Tht’THE FORMAT:
First, pick a pair of
dumbbells you can
curl for 20 reps at a
moderate dificulty.
You r a i m i s to
complete 100 biceps
curls. Every time you
need to rest, drop the
dumbbells and
perform 15 close-grip
push-ups. So, really,
there’s no rest. Mind
you, we never s a id it
would be easy.PERFORM THIS 100-CURL CHALLENGE
(WITH A BRUTAL TWIST EVERY OTHER
DAY FOR 19 DAYS AND YOU’LL SEE YOUR
BICEPS AND TRICEPS START TO POP
THE MH SWAP OUTexplode backupu. That’s
one rep– 14 more too go.ELITE 07 / 18