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The Superhero Workout

Develop the body of your favorite comic-book superhero with the web-exclusive, extended workout

Forearms Like Wolverine

Wolverine may have the most impressive forearms of any comic-book hero. Follow this program from C.J. Murphy, a Boston-based strength coach, to one-up him.

Plate-Pinch Curl Place two small plates together, smooth side out, and grip them with your fingers [1]. Curl, rotating your wrists out as you go [2]. Lower them back to your sides. That's one rep. Do four sets of 8-12 reps, resting little between sets.

Reverse Thick-Bar Curl Use Tyler grips or wrap a towel around a normal bar, grab it with a shoulder-width, overhand grip [1], and curl [2]. Lower it to complete one rep. Perform four sets of 8-12 reps, resting as little as possible between sets. Do one of these exercises after each normal workout.

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Hammer Curl with Twist Wrap towels around two dumbbells or use the Tyler Grips again and curl them with your palms facing your sides [1]. When your forearms are parallel to the floor, rotate your wrists inward so your palms face the floor [2]. Then rotate them back outward until they face the ceiling [3]. Rotate them back so that they face inward again, and lower your arms back to your sides. That's one rep. Perform three sets of 8-12 reps, resting as little as possible between sets.

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