Page 15 - FS4 IN DECEMBER 2024

CONTRACTION MAXIMUM BICEPS

You can do
this programme in
your regular gym
or at home, or even
using the bar you
sometimes find in
parks or some low
branch on a tree,
provided it’s solid
enough. During the
time you follow this
programme, you will
continue with split tand,
sequences for the body
other muscle groups, Supright,
i.e. chest-back and raising your
legs-waist. arms laterally
to shoulder
height. Then
bend your
forearms and
fully contract
your biceps for
ten seconds, as
if you were
doing the
biceps pose
common in
fitness and
bodybuilding
competitions.
Rest, then
move on to the
tricep
exercises.

FITNESS STYLE 13