Boost Your Testosterone With Just 4 Moves

Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.

2/ CLOSE-GRIP BENCH PRESS

Sets x 8, Reps x 8, Rest x 30secs

Lie back on a flat bench holding a barbell with a narrow, overhand grip. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.

4/ INCLINE DUMBBELL CURLS

Sets x 8, Reps x 8, Rest x 30secs

Sit down on a bench set to a 45-degree angle holding two dumbbells at your sides with an underhand grip. Curl the weights up to shoulder height, squeeze your bicep then return under control to the start position.

4/ STANDING DUMBBELL TRICEPS EXTENSION

Sets x 8, Reps x 8, Rest x 30secs

Stand tall and hold a dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Extend your arms and repeat.

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