Complete 8 to 12 reps of each exercise with no breaks within supersets. Rest for 2 mins after each superset and repeat the circuit three times. Hit it three times a week and you should witness noticeable change in strength and muscular endurance, says Isabel Lynn, PT and Barry’s Bootcamp trainer, who built the routine.
Biceps concentration curl + Cross-body curl
A
B
BICEPS CONCENTRATION CURL
How to: Sit with your feet wider than hip-width, holding a weight in one hand with your elbow resting on your thigh, and lean forwards (A). Keeping your wrist in line with your forearm, curl the weight up; maintain contact between your arm and thigh (B). Reverse the move to return to the start. That’s 1 rep.
A
B
CROSS-BODY CURL
How to: Stand with your feet shoulder-width apart. Hold 2 dumbbells with your palms facing in, thumbs up (A). Keep your elbows close to your body as you raise your right hand diagonally to your left shoulder (B). Reverse the movement to return to the start. That’s 1 rep.
Close-grip chest press + Skull crusher
A
B
CLOSE-GRIP CHEST PRESS
How to: Lie on your back with 2 dumbbells. Pull the weights down towards your chest (A) and then punch them up to the sky (B). That’s 1 rep.
A
B
SKULL CRUSHER
How to: Lie on your back, holding a dumbbell with both you
