This workout helps you sizzle mega calories even while you sleep. (yes it’s scientifically proven)

Biceps and Triceps

– targets biceps (better arm firming than a standing biceps curl, targeting 90% of the muscle)
  1. Holding a dumbbell in each hand, sit on a chair backward with arms hanging over its back, palms facing up
  2. Curl weights toward shoulders, then lower
  3. Do 10-12 reps, then move on to the Diamond Push-Up

-targets triceps, chest (25% more sculpting than standard triceps moves, like overhead extensions)
  1. Start on the floor in a modified push up position, balancing on hands & knees with arms extended so that body forms a straight line from the shoulders to knees, move palms close together under chest, thumbs & forefingers touching
  2. Bend elbows to lower chest towards floor.  Return to start
  3. Do 8-15 reps, then return to the Preacher Curl

Continue alternating sets until you have done 3 sets of each exercise

Fitness Magazine September 2011


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