When looking into the phenomenon of “culking”, one name came immediately to mind; Men’s Health fitness director Chief Brabon. Brabon has been creating “culking” programs for his celebrity (and regular civilian) clients for decades, resulting in some of the most memorable transformations of our time. His bespoke DARC method is behind his continued success; Dynamic Aerobic Resistance Conditioning, which involves pairing weights moves with high-intensity cardio exercises. In effect, you’re lighting up a muscle group and targeting body fat in the one brutal superset. 

In his latest Insta post, Chief is back in the gym with Aussie singing icon Guy Sebastian, this time outlining an arm building, gut-busting DARC workout.
Head to the gym and give this bad-boy a crack. But be warned, carrying around guns like these will be no easy task.

ROUND ONE

Complete 3 rounds, with 8 reps of each exercise
2 minutes rest between rounds

EZ-Bar Curls
EZ-Bar Skull Crushers
EZ-Bar Upright Row
Box Jumps (4 rounds of 20 seconds on, 10 seconds rest)

ROUND TWO

Complete 3 rounds, with 8 reps of each exercise
2 minutes rest between rounds

EZ-Bar Reverse Curls
EZ-Bar Overhead Tricep Extension
EZ-Bar Supinated Overhead Press
Box Step-ups (4 rounds of 20 seconds on, 10 seconds rest)

FINISHER

Complete 3 rounds
2 minutes rest between rounds

Max Aussie Pull-ups
Max Close Grip Push-ups
High Knee Sprints (4 rounds of 20 seconds on, 10 seconds rest)



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