Fitness and Weight Loss This arms and core workout is a one-way ticket to the gun show

You'll go sleeveless this summer after you add this workout to your routine.

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biceps triceps core play

biceps triceps core

(Photograph by Men's Health)
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This workout from Andy Speer, the creator of The Anarchy Abs Workout from Men's Health, will have you ready to go sleeveless (or even shirtless) this summer.

The dumbbell kneeling curl will work your biceps from three different angles. The kneeling position requires more abdominal recruitment than standing and eliminates assistance from your legs.

The alternating push plank works your entire core while working your arms and shoulders. The pushing motion puts extra emphasis on the triceps.

The hollow-body diamond plank is a total-body movement. You'll have to fire every muscle in your body to hold that position.

But where you will feel it the most is in your abs and shoulders— think of them as the the support structures for this isometric hold.

Directions: Perform the exercises below in the order listed with 40 seconds of work for each move and 20 seconds of rest between moves.

1. Dumbbell kneeling curl, 5 pronated, 5 hammer, 5 supinated

2. Alternating push plank

3. Hollow-body diamond plank

That's 1 round. Repeat 3 to 4 rounds.

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