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Try This 8-Week Workout Plan to Build Bigger Arms and Harder Abs

the Men's Health
Men's Health UK

Rob Hartley

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The New York Times
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Exhale as you push the dumbbells towards the ceiling, locking your arms out and squeezing your pecs at the top of the rep (B). Lower the dumbbells back to the starting position, and repeat for 10 reps. Keeping your abs engaged, lower your chest to the floor (B), then exhale as you push back up to your starting position. Keep your body straight as you pull your head above the bar, squeezing your biceps at the top (B) – no kicking to get yourself up. Lower it until your arms are fully extended before the next rep.With your 30 curls complete, it’s time to work your entire midsection. Hold the end of the bar at shoulder height with both hands, keeping your arms fully extended in front of you. Position yourself in a classic plank position, with your hands directly under your shoulders, your feet together and the rest of your body in a straight line. Keep your right arm fully extended, your hips up to maintain a straight body, and actively engage your abs and obliques. Extend your arms behind you and keep tension through your body, driving your shoulders forward while squeezing your abs, glutes and quads . Start in a standing position, then bring your hands to the floor and jump your feet back, while lowering your chest to the floor (A). Lower the weights to the starting position and repeat.With minimal rest after your high pull, use the same weights to perform a move that stimulates full-body muscle growth. Push up to standing, driving the dumbbells overhead and extending your arms (B). Keeping your shoulders down and back, maintain a straight body as you pull your head above the bar (B). With your body straight, arms locked out and hands just wider than your shoulders (A), keep your abs tight as you bring your chest to the floor (B). Position your body under the bar with a shoulder-width, underhand grip and straight body and arms (A). Drive your body up and reach forward, touching the floor just beyond your toes (B), then return to the starting position.

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