1 Bench press

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.

2 Triceps dip

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.

5 Triceps extension

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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