Session 2 Upperbody

Warm up with two 20sec sets of high knees, then three rounds of six overhead presses, six bent-over rows, six lateral raises and six front raises, all performed with light weights, resting 90sec between rounds. Perform exercises 3A and 3B and 5A and 5B as supersets.

1 MEDICINE BALL WALL THROW

SETS 5-6 REPS 5-6 REST 45-60SEC Hold the medicine ball in both hands at chest height. Extend both hands forwards, throwing the ball at the wall.

2 PULL-UP

SETS 3-4 REPS 8-10 REST 2-3MIN Grasp the bar with an overhand grip, palms facing away from you. Pull up until your chin is over the bar, then lower yourself under control. Add weight if possible.

3A DUMBBELL BENCH PRESS

SETS 4 REPS 6-8 Lie on a flat bench holding dumbbells with an overhand grip either side of your chest. Drive your feet hard into the floor and press the weights straight up, then lower them slowly to the start position.

3B EXPLOSIVE PRESS-UP

SETS 4 REPS MAX IN 10SEC REST 1-2MIN Start with your hands shoulder-width apart and body straight from shoulders to heels. Lower your chest towards the floor until your elbows reach 90˚, then press back up hard so your hands leave the ground.

4 DUMBBELL ROW

SETS 3 REPS 8-10 EACH SIDE REST 60-90SEC Place one knee on the bench and plant the other leg wide for balance. Keep a natural arch in your back and your core braced. Lift the dumbbell slowly to the side of your abs, keeping your elbow tucked in. Pause and return very slowly. Complete all reps on one side, then the other.

5A BARBELL BICEPS CURL

SETS 3 REPS 10-12 Hold the barbell with your arms straight and your palms facing forward. Keep your elbows close to your sides as you curl the bar up to your chest. Squeeze your biceps hard, then lower the weights slowly.

5B BARBELL OVERHEAD PRESS

SETS 3 REPS 8-10 REST 1-2MIN Grip the bar with your hands just wider than shoulderwidth apart. Press the bar up over your head, locking your arms, then lower it back to shoulder level.