1 INCLINE BENCH PRESS Sets 5 Reps 12 Tempo 2010 Rest 60sec
Lie on an incline 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 PULL UP Sets 5 Reps 12 Tempo 2010 Rest 60sec
Hold a pull-up bar using an overhand grip with hands slightly wider than shoulderwidth apart. Brace your core, then pull yourself up until your lower chest touches the bar. Lower until your arms are straight again.
3A SEATED OVERHEAD PRESS Sets 3 Reps 12 Tempo 2010 Rest 10sec
Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.
3B STANDING BICEPS CURL Sets 3 Reps 12 Tempo 2110 Rest 10sec
Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.
3C REVERSE FLYE Sets 3 Reps 12 Tempo 2111 Rest 60sec
Bend forward from the hips holding a light dumbbell in each hand with palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower back to the start.