'This is a really tough ten-set workout that quickly builds up lactic acid and produces more growth hormones for greater muscle gains, meaning you'll be filling that T-shirt in no time,' says trainer Gideon Remfry. 'Working antagonistic muscles like the biceps and triceps in one session is a great way to build muscle while maintaining good body balance.'

What you do
Take 60 per cent of your one-rep max and do a superset of two moves ten times. Each set should comprises ten reps of each exercise so in the case of this workout, you need to do ten hammer curls, then ten lying triceps extensions before you rest – that's one set. Use the same weight for all ten sets. Once you can perform all ten sets, increase the weight by five per cent.

Hammer curl

Sets: 10  Reps: 10

Hold a dumb-bell in each hand with the back of your thumbs facing the ceiling and your arms straight. Taking one second, lift the weights up until they are level with your shoulders before lowering back down, taking four seconds. That's one rep. Don't pause between reps. After ten reps, move straight to the next exercise.




















Lying triceps extension

Sets: 10  Reps: 10

Lie on a bench with your feet flat on the floor, keeping your spine neutral. Hold a barbell with straight arms directly above your shoulders. Lower the bar, keeping your elbows locked in line with your shoulders, for four seconds until your hands reach your forehead. Straighten your arms, taking one second to complete one rep. Don't pause between reps. Do ten reps, then rest for 90 seconds, before repeating the superset a further nine times.

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