CIRCUIT TWO 10 REPS PER EXERCISE

ROMANIAN DEADLIFT

TARGETS: Hamstrings, glutes

(a) Pick up your barbell as before and stand with your feet shoulderwidth apart. Lower the barbell towards your feet – as close as you can while maintaining a flat back.

(b) When you’re as low as you can go, lift the barbell by straightening your hips and knees until you’re standing upright. Make sure you’re lifting from your legs, not your arms.

Rest: 15 secs

SHOULDER PRESS

TARGETS: Shoulders, chest

(a) Pick your barbell off the floor as before to begin standing with feet shoulderwidth apart and knees slightly bent, holding the bar in a wide overhand grip in front of your collarbone. Thrust the bar above your head, straightening your arms and engaging your core to prevent you from leaning back.

(b) Lower the bar to the starting position over 4 slow counts.

Rest: 15 secs

BICEP CURL

TARGETS: Biceps, shoulders

(a) Stand with your feet hip-width apart, holding a barbell with an underhand grip. Keeping your shoulders locked down and back, pull the barbell up to the top of your chest.

(b) Squeeze your biceps and pause for a second at the top of the movement, then lower the bar with control to the starting position without bouncing at the bottom before your next rep.

Rest: 75 secs