BACK AND BICEPS

1 PULL UP

Sets 8 Reps 6-8 Tempo 2011 Rest 60sec Hold a pull-up bar with an overhand grip, hands shoulderwidth apart. Brace your core, then pull yourself up until your upper chest touches the bar. Lower until your arms are straight again.

2 BENT OVER ROW

Sets 8 Reps 8 Tempo 2010 Rest 60sec Hold a barbell using an overhand grip, hands just outside your legs, and lean forward from the hips. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.

3 CHIN UP

Sets 3 Reps 6-10 Tempo 2011 Rest 60sec Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

4 STANDING BICEPS CURL

Sets 3 Reps 15 Tempo 2011 Rest 60sec 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.

5 SEATED INCLINE CURL

Sets 3 Reps 15 Tempo 2011 Rest 60sec Sit on an incline bench 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.