The road to massive bis and tris is less about #armday and more about total-body stimulus and pushing to your limits.

Clift says these exercises typically involve lifting the thigh towards the torso or resisting extension at the hip joint. “Examples include standing knee raises, leg lifts, lunges with a high knee ...

Aim for 20 to 25 minutes of cardio exercise three days a week. If that sounds like too much, turn Wednesday into a low-stress ...