Your four-week best ever body plan

Here’s how each session of the plan is structured

Workout 1 Chest and triceps

Workout 2 Back and biceps

Workout 3 Legs and abs

Workout 4 Shoulders

1 BENCH PRESS

Sets 5 Reps 8 Tempo 2010 Rest 90sec

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 8 Tempo 2110 Rest 90sec

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 4 Reps 12 Tempo 2010 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 4 Reps 12 Tempo 2010 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 4 Reps 12 Tempo 2010 Rest 60sec

Stand tall, holding dumbbells over your head with both hands, arms straight. Keeping your chest up, lower the weights behind your head, then raise them back to the start.