Fitness and Weight Loss Your shoulders and biceps will be on fire after this workout

The static holds extend the amount of time your muscles are under tension, which leads to more significant gains.

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Your shoulders and biceps will be on fire after this workout play

Your shoulders and biceps will be on fire after this workout

(Men's Health)
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Build bigger, stronger arms with just 6 exercises

Trainer: Hannah Eden, a trainer and a fitness model in METASHRED EXTREME, the new total-body workout program from Men’s Health that shreds fat and builds muscle.

Benefit: Build strength and endurance in your shoulders and upper arms, Eden says. The static holds extend the amount of time your muscles are under tension, which leads to more significant gains.

Directions:

Perform the following exercises for the prescribed amount of time in the order shown:

  1. Biceps curl, 20 seconds

  2. Holster hold, 10 seconds

That’s 1 round. Do 8 rounds. Rest 1 minute.

Perform the following exercises for the prescribed amount of time in the order shown:

  1. Upright press, 20 seconds

  2. Upright press hold, 10 seconds

That’s 1 round. Do 8 rounds. Rest 1 minute.

Perform the following exercises for the prescribed amount of time in the order shown:

  1. Bent-over row, 20 seconds

  2. Bent-over row hold, 10 seconds

That’s 1 round. Do 8 rounds.

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