CHEST AND TRICEPS

1 BENCH PRESS Sets 5 Reps 12 Tempo 3010 Rest 60sec

Lie on a flat bench, holding a bar with your hands slightly wider than shoulder-width apart using an overhand grip. 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 5 Reps 12 Tempo 3010 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 PRESS Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie on a flat bench, holding dumbbells by your shoulders with palms facing each other. 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 3 Reps 12 Tempo 1010 Rest 60sec

Stand tall holding dumbbells in each hand over your head, arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then return to the start.

5 DIAMOND PRESS UP Sets 3 Reps 6-12 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.