WORKOUT 2 : Chest, back, shoulders and arms
Do: 4 sets of 12 reps Lie on your back on the bench, holding a dumbbell in each hand on either side of your chest (A), then press both weights straight up until your arms are fully extended (B). Pause at the top of the movement, then bend your arms to return to start.
Do: 4 sets until fatigue Place a pair of dumbbells on the floor and set yourself up in push-up position, holding the handles with each hand (A). Lower your body to the floor, ensuring your elbows are angled backwards and your chest is close to the floor (B). Pause, then push yourself back up.
PUSH-UP ON BENCH
Do: 3 sets until fatigue Place your hands shoulder-width apart on the bench, then step your feet back so that you’re in a straight line from feet to shoulders (A). As you inhale, bend your elbows, lowering until your chest touches the bench (B). Pause, then exhale and push yourself back up to start.
Do: 5 sets of 15 reps Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing each other, arms by your sides with elbows slightly bent (A). Raise your arms until they’re parallel to the floor (B). Return slowly to start.
SUPERSET: TRICEPS PUSH DOWN INTO BICEPS CURL
Do: 4 sets of 12 reps per exercise Grab the bar at a cable station in an overhand grip, hands shoulderwidth apart. With your upper arms tucked in and elbows bent, push the bar down, straightening your arms (A). After 12 reps, flip to underhand and curl the bar from hip to shoulder height. Keep elbows tucked (B).