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While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program, hosted the latest session. If you’re trying to follow along at home, you’ll need some equipment—but don’t worry if you don’t have your own personal gym at your disposal. You’ll need a raised surface, like a couch or an ottoman (that’s what Samuel is using), and something to use as a load for curls (Samuel has weights, but uses some water bottles and towels). You can still take part in the workout without the gear, too—your main focus will just be on your triceps.

Ebenezer Samuel’s Home Arm Pump Workout


Child’s Pose w/ Thoracic Rotation – 1 set each side, 30 seconds on, 30 off

Bear Crawl Y-T-Is – 1 set per side, 30 seconds per side


Superset 1 – 4 sets

Elevated Bodyweight Skullcrusher – 30 seconds

Halfway Pause Biceps Curl – 30 seconds

Rest 15 seconds (or rest 45 seconds if you don’t have load for biceps curls)

Superset 2 – 3 sets

Halfway Pause Elevated Bodyweight Skullcrusher – 30 seconds

Half-Full Hammer Curl – 30 seconds

Rest 15 seconds (or a full 45 seconds if you don’t have load)

Superset 3 – 2 sets

Double-Explode Close-Grip Pushups – 30 seconds

Mixed-Style ISO-to-Reps Curl – 5-second biceps curl halfway hold, then 5 biceps curls, then 5-second hammer curl halfway hold, then 5 hammer reps

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

Men’s Health


Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio. Use the code MHFREE30 for a free 30 days to start.

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