Posted on September 28, 2020 by Josh Puttock

Hit a plateau in your arm training? Try this to kick start your results again at the end of your normal workout. 

Pick a weight that you can do for 20 reps without losing strict form and try the following:

Dumbbell Bicep Curls x 20

Dead Hang as long as possible

Dumbbell Tricep Kickbacks x 20

Extended Plank as long as possible

-Rest 60 seconds

Dumbbell Bicep Curls x 15

Dead Hang as long as possible

Dumbbell Tricep Kickbacks x 15

Extended Plank as long as possible

-Rest 60 seconds

Dumbbell Bicep Curls x 10

Dead Hang as long as possible

Dumbbell Tricep Kickbacks x 10

Extended Plank as long as possible

Proceed to cool down and stretch.

Try this for three workouts in a row and watch your strength and muscle size increase substantially!

Whoever uses the greatest weight to complete the challenge will win a free PT session and whoever has the greatest combined Dead Hang and Extended plank time will also win a free PT session.

Good luck!

 

By the Gym & Spa Team, Chelsea Creek