Friday 24 November 2017

bicep curl

Start with your feet shoulder width apart, back straight and belly button pulled into your spine and your arms extended fully, holding the dumb-bells.

Curl the dumb-bells up towards your shoulders and back down, keeping your back straight and belly button pulled in. Repeat for one minute.

Exercises at a glance

Tuesday: Resistance - Bicep curl, single arm row, calf raise, military press, side lat raise, tricep dip, side leg raises, static ski squat, table press-up - five sets of one minute for each

Wednesday: Fitness test

Thursday: Resistance - as Tuesday

Friday: Rest or cardio

Saturday: As Tuesday

Sunday: Cardio

Monday: Rest

What you need: dumbbells or water bottles

Frequency: Perform the exercise for one minute continuously

bicep curl

Irish Independent

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