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| Men | Women | |
|---|---|---|
| Goal | Build bigger, badder, shirt-busting guns | Banish dreaded "lunch lady" underarm jiggle |
| Weight | Heavy load | Challenging, but doable |
| Reps | 8–12 | 16–25 |
| Sets | 4 | 4 |
| Rest time | 1–2 minutes | No more than 30 seconds |
| Pro tip | To really add bulk to those biceps, take in about 1 gram of protein per pound of body weight and 500 calories more than the amount required to maintain your weight each day. | For a truly lean, toned-all-over look, you'll need to incinerate fat while training your muscles. Pair this routine with 45 minutes of cardio at least three days a week to fast-track the burn. |
Seated alternating dumbbell curls
WORKS biceps, forearms
Sit on the end of a bench with a dumbbell in each hand, arms at your sides and palms facing inward. Starting with the right arm, curl the dumbbell up, rotating your wrist 90 degrees so you finish with palms up. Squeeze bicep for one second before lowering. Repeat on the left side. That's one rep.
Standing tricep pushdown
WORKS triceps
Stand with feet shoulder-width apart in front of a tricep pushdown or cable machine with the cables, rope or straight bar hanging about chest level. Grab on with both hands, keeping elbows pinned to your sides. Push hands toward floor, fully extending arms in front of your body to touch the tops of your legs. Hold for a second; reverse movement and return to start.
Twenty-ones
WORKS biceps
You can use a barbell or dumbbells for this exercise. Do seven of each kind of curl, totaling 21 reps. First set: Standing, hold weights at your thighs, palms facing up, and lift to waist height. Second set: Start at waist height and lift weight to your chest. Third set: Do a full curl, starting at legs and finishing at chest.