This 220-Rep Dumbbell Workout Zaps Calories and Bulks Up Your ...

‘Fahrenheit 220’ is the upper-body blast that adds size your chest, back, shoulder and arms, whilst delivering a hefty dose of calorie-zapping conditioning.This upper-body dumbbell workout builds strength and size across all the major muscles of your top half, in a format that will spike your metabolism to burn fat at the same time.You’re going to be working in a ‘ladder format’, performing ten reps of all four movements, before circling back to the beginning of the circuit for 9 reps of each, then 8, then 7, all the way down to the single rep. “Steady and consistent wins the race and will score you a massive muscle-building pump.’“The movements taper from the most metabolically demanding to the least, which means you’ll steadily recover before a new round starts, if you pace yourself and make the most of each rep.’1) Hang Clean And Press x 10,9,8,7,6,5…Holding a pair of dumbbells at your sides, hinge at the hips to lower them to your knees (A).