WORKOUT 3 CHEST AND TRICEPS

1 INCLINE BENCH PRESS

Sets 4 Reps 12

Tempo 2110

Rest 60sec

Lie on an incline bench, holding a bar with an overhand grip with your hands slightly wider than shoulder-width apart. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.

2 SEATED DUMBBELL OVERHEAD PRESS

Sets 4 Reps 12

Tempo 2010

Rest 60sec

Sit on an upright bench holding a dumbbell in each hand at shoulder height, palms facing forwards. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

3 HAMMER GRIP DUMBBELL BENCH PRESS

Sets 4 Reps 12

Tempo 2010

Rest 60sec

Lie on a flat bench, holding dumbbells by your shoulders with palms facing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start.

4 DUMBBELL TRICEPS EXTENSION

Sets 4 Reps 12

Tempo 2010 Rest 60sec Stand tall holding a dumbbell in each hand over your head, with arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then lift it back to the start.

5 DIAMOND PRESS UP

Sets 4 Reps 12-15

Tempo 2010

Rest 60sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.