If you compare your arms to toothpicks, struggle to see any definition in your biceps when you “make a muscle,” and your only weight training experience is eking out a couple curls any time you’re in a hotel gym, this is for you.

Recommended frequency: 1 time per week.

Compact

Extended

  • 4 sets

    10 reps

    4 sets

    10 reps

    4 sets

    10 reps

    4 sets

    10 reps

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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