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ROUGH TRACK TRIATHLON

Exercise: Body Focus

Calves and Forearms Workout 2

Hit these muscles again with part 2 of this Body Focus workout

Dumb-bell forearm rotation

The Men's Fitness Body Focus workouts target each part of your body in turn. Work your way through the series and you'll develop strength and muscle mass across your body.

How to do this workout
Do the exercises in order, resting for two minutes between them. You can do parts 1 and 2 together as a calf and forearm workout, or add either into your regular workout. Leave two or three days before repeating part 1 or 2 to allow your muscles to recover.

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MORE EXERCISE

MUSCLE WORKOUTS		SPORTS DRILLS
UFC Workout A UFC Workout B UFC Workout C Weapons of Choice Power of the pyramid Opposing targets Turn for the better Less is more Tricks of the trade See all Muscle Workouts		Football Triathlon Freeskiing See all Sports Drills
BODY FOCUS		TIPS & ADVICE
Lower Back Calves and Forearms Glutes Triceps Abs Upper Back Biceps Quads Hamstrings See all Body Focus		Quick core workout Power on the field Stop slumping Overhead Siff lunge Full-body triceps press Swim For Tri Whole body workout Improve posture Fitter, faster See all Tips & Advice
ABS
Getting started No kit abs exercises Abs exercises with dumb-bells Abs exercises using a Swiss ball Abs exercises using a Swiss ball and dumb-bells Abs exercises with medicine ball Abs exercises with a cable machine Abs exercises using a barbell and pull-up/dip bar See all Abs

CLICK IMAGES TO START WORKOUT

1. Reverse grip barbell curls

Although it resembles a traditional curl, this hits not your biceps but your forearms.

View 1. Reverse grip barbell curls

2. Dumb-bell forearm rotation

Use dumb-bells to hit your stabilising muscles.

View 2. Dumb-bell forearm rotation

3. Barbell wrist curl

Back to the barbell to focus on your wrist flexors.

View 3. Barbell wrist curl

Stretch

Do this stretch regularly to protect your muscles.

View Stretch

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EXERCISE

UFC Workout A

Build lean muscle and extreme fitness with this Ultimate Fighter workout, performed by UFC star Mac Danzig

Muscle Workouts

Tips & Advice

Sports Drills

Body Focus

Abs

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