1 BENCH PRESS Sets 5 Reps 12 Tempo 2010 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 CHIN UP Sets 5 Reps 12 Tempo 2010 Rest 60sec
Hold a bar with an underhand grip. Brace your core, then pull yourself up until your chin is higher than the bar. Lower until your arms are straight again.
3A INCLINE DUMBBELL FLYE Sets 3 Reps 12 Tempo 2010 Rest 10sec
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.
3B TRICEPS EXTENSION Sets 3 Reps 12 Tempo 2010 Rest 10sec
Stand tall holding a dumbbell in each hand over your head, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.
3C LATERAL RAISE Sets 2 Reps 12 Tempo 2111 Rest 60sec
Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights to the sides until they reach shoulder height. Lower back to the start.