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EXERCISE

Exercise

Arms

Six-move biceps workout
Call to arms

Beef up your biceps and improve your upper-body strength with these six moves

Timing

Each workout should take 35 minutes including the warm-up.

Days

When you target a single muscle you need to allow five days between workouts. Do this workout once a week and up to two whole-body workouts in the same week, allowing 48 hours rest between each.

Weights

Use a weight that lets you complete every rep but pushes you to your limits during the last few.

Warm-up

Spend five to ten minutes on a piece of cardio equipment and then do some bodyweight exercises to fire up your muscles.

Tempo

Take one second to lift the weight, pause at the top for one second for a focused contraction, and then take two to three seconds to lower. Each set should take 40-60 seconds.

Rest

Leave 60 seconds between sets and rest for two to three minutes between exercises.

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