When Alicia Vikander, 29, steps into the function of Lara Croft in Tomb Raider (in theaters March 16), her higher physique power might be on show. And this circuit was key, says her coach, Magnus Lygdbäck. "It was essential to Alicia’s aesthetics, serving to her form her arms, and it gave her the power wanted to wield weapons and climb."
Alternating Bicep Curl + Double Biceps Curl
Stand with ft hipwidth aside and arms at sides, a dumbbell in every hand (A). Bend proper elbow, and curl weight to shoulder (B). Lower to start out. Repeat on left. Do eight reps per aspect. Follow with double curls, slicing weight in half. Do 10 reps. Repeat circuit four instances.
Dumbbell French Press
Lie faceup on a bench with knees bent and ft flat. Holding a dumbbell in every hand, straighten arms instantly over chest, with palms dealing with in (A). Bend elbows, and slowly decrease dumbbells towards shoulders (B). Pause, after which press weights again as much as begin. Do four units of 15 reps.
Cable Rope Triceps Extension + Cable Curl
Hold a cable rope together with your again to machine, a hinge in hips, elbows bent, and fingers behind head (A). Extend arms out (B). Return to start out; do 15 reps. Follow with curls. Facing machine, with fingers at thighs, grip bar (A). Curl up (B). Lower down; do 15 reps. Repeat cycle four instances.