Chest and Triceps
Sets 5
Reps 10
Rest 60sec
Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.
Sets 5
Reps 6-10
Rest 60sec
Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.
3 Incline dumbbell press
Sets 3
Reps 12-15
Rest 60sec
Lie on an incline bench holding a dumbbell in each hand by your shoulders.
Press the weights up until your arms are straight, then lower them back to the start under control.
4 Incline dumbbell flye
Sets 3
Reps 12-15
Rest 60sec
Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.
Sets 3
Reps 12-15
Rest 60sec
Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.
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