SUMMER FITNESS STARTS HERE
PULL YOURSELF TOGETHER
Forget the bench press: for all-round strength and muscle, the pull-up should be your exercise of choice. Not only will it build your shoulders and back, but it will also aid your posture and fire up your forearms.›Aim for two pull-up sessions a week, consisting of 2 x 6-10 reps followed by a third set to failure.
PULL-UP POINTERS
• Grip the bar with your hands just wider than shoulder-width apart.
• Brace your abs and pull yourself up until your whole head is above the bar.
• Lower your body under control until your arms are straight.
• Keep your shoulders don’t sag at the bottom.
GROW THOSE GUNS
We’ve officially entered t-shirt season, so it’s time to prepare for the gun show. But while biceps exercises might be you go-to sleeve-filler, if you really want head-turning arms, your triceps – which account for 70 per cent of overall arm mass – deserve at least equal attention. “Start with a cable triceps extension and really focus on the eccentric phase – when the cable is returning up high – for extra time under tension,” says fitness coach Ben Camara. “Aim for 3 x 15 reps, or try doing supersets with some tight diamond press-ups (with your hands held together in a diamond shape) for an extra hit. End with 3 x 15 reps of hammer curls
