Stronger arms after 40? A celebrity trainer explains how to do it right—no ego lifting, just smarter full-body training.

Balance time and intensity: If you’re doing a shorter workout or shorter intervals, the work you do should be more intense.

Compound exercises are a great option when you’re limited on time. Movements like the static bridge to chest press require effort from your hamstrings, glutes, deep core, and pecs all at once — in 45 ...

Lie on a flat bench, holding a dumbbell in each hand with arms fully extended above your chest, palms facing each other. Keep your upper arms stationary and elbows tucked in, slowly lower the ...

4. Isolated Triceps Extension When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head.

2. TRICEP EXTENSION: 8-12 reps STAND tall and hold one end of a dumbbell with both hands. Lift the dumbbell overhead, arms straight, with both hands holding the top end of the weight.

When Ritchson says higher volume, he means very high. Here’s a breakdown of what he did: Bicep curls 4 sets x 20 reps Tricep extensions 4 sets x 20 reps Upright rows 4 sets x 10 reps ...

The kettlebell was only popularised in the UK and US in 1998, but it has been used in eastern Europe for centuries. Here is ...

Exercise researcher Dr Milo Wolf gives his best exercise swaps for muscle growth, and some of these firm favourites are taking up space in your workout programme.

'Sets of 5 to 8 can 100% grow your biceps and triceps really well… so can sets of 12 all the way up to even 30,' says Dr ...

The decline dumbbell tricep extension is a very effective isolation exercise which builds muscle and strength in all three tricep heads. Now, what makes this exercise so great is that you can get a ...