Call To Arms

Build your biceps and torch your triceps with PT Luke Grainger’s 10-move arm-sculpting session

1. SINGLE-ARM PRESS-UP

MUSCLES WORKED: Pecs, Triceps, Delts, Traps, Lats, Core

Sets: 2-4

Reps: 1-6 (work up to 6)

Rest: 60-90 secs

Note: Your strength will dictate whether you will do this using a wall, a bench or from the floor. The toughest of the three options is from the floor.

Begin in the usual press-up position with your feet in a wide stance.

Turn one hand so that your middle finger is now at approximately 45 degrees, and put your other hand behind your back.

With control, slowly lower yourself until your chest touches the back of your hand and your hips stay just off the ground.

Pause briefly and then drive yourself back up to the start position.

You can now either keep repping on the same arm or alternate arms depending on your current strength. Ideally, do all your reps on one arm, then switch sides and smash out the reps on the other arm, all without putting your knees down.

2. KETTLEBELL NEUTRAL CURL TO OVERHEAD PRESS

MUSCLES WORKED: Biceps, Triceps, Delts, Traps, Forearms, Pecs, Core

Sets: 3-4

Reps: 6-8

Rest: 60-90 secs

Grab a kettlebell by the handles or 'horns' in each hand, and stand tall with the weights at your side.

Squeezing the horns as hard as you can throughout, curl the weights up to shoulder height so that the kettlebells are now upside down.

Press the weights up in the air, pause and slowly return to the start position.

3. 30-DEGREE DUMBBELL NEUTRAL TRICEP EXTENSION

MUSCLES WORKED: Triceps, Delts, Traps, Forearms, Pecs

Sets: 3-4

Reps: 6-8

Rest: 60-90 secs

Set the bench to a slight incline and lie on your back with the dumbbells at your shoulders – palms facing each other.

Press the weights up in the air to the start position.