CHEST ARMS & ABS

This workout will help you build a broader, stronger chest, wider shoulders, impressive arms and a solid core

1. DUMBBELL BENCH PRESS

REPS: 10-12 REST: 60 secs SETS: 4

Lie on a flat bench, holding a dumbbell in each hand at shoulder height.

Keep your feet flat on the floor and your back against the bench.

Press the weights directly above your head, but don’t lock your elbows at the top. Slowly lower the weights back to the start, flaring your elbows out to the sides as you do so.

2. CHIN-UP

REPS: 8

REST: 60 secs

SETS: 3-4

Grab the bar with an underhand grip, so your hands are shoulder-width apart.

Start from a dead hang with your arms fully extended.

Pull yourself up by squeezing your lats together.

Once your chin is higher than your hands, lower yourself back to the start.

3a. BARBELL CLOSE-GRIP BENCH PRESS

REPS: 10-12 REST: Straight into 3b Lie flat on a bench, holding a barbell with a close, overhand grip. Aim for about a fist-sized gap between your hands. Keep your head, shoulders and back supported by the bench, your core braced and your feet flat on the floor. Lower the bar slowly to your chest, keeping your elbows close to your sides to keep the emphasis on your triceps. Push back up powerfully to return to the start, taking care not to lock your elbows at the top of the move.

3b. TRICEPS DIP

REPS: 10-15 REST: 60 secs, then return to 3a SETS: 4

Grip parallel bars, keeping your body upright.

With your elbows pointing straight back, lower your body as far as you can comfortably go without stressing your shoulders.

Keep your core braced and don’t swing your legs for momentum. Press back up powerfully to return to the start, but don’t lock your elbows at the top.

4b. DIAMOND PRESS-UP

REPS: To failure

REST: 60 secs, then return to 4a SETS: 4

Start in a press-up position, but with your hands close together so your opposite thumbs and index fingers touch to form a diamond.

Keeping your body in a straight line from head to heels, lower your chest as far as you can.

Push up strongly to return to the start.

4a. DB HAMMER CURL

REPS: 12 REST: Straight into 4b Stand tall, holding a dumbbell in each hand by your sides with your palms facing your body. Keeping your elbows close to your sides, raise the weights to shoulder height, squeezing your biceps at the top of the move. Slowly return the weights to the start, flexing your triceps at the bottom of the move.

5a. SWISS BALL DECLINE PRESS-UP

REPS: 12-15 REST: Straight into 5b Get into a press-up position with your feet on a Swiss ball. Keeping your core braced and body straight, lower your chest towards the floor. Press back up to return to the start.

5b. SWISS BALL ROLLOUT

REPS: 12-15

REST: 60 secs, then return to 5a

SETS: 3-4

Start on your knees with your forearms resting on a Swiss ball.

Keeping your core braced throughout, slowly roll the ball away from you.

Once your torso is parallel to the floor, contract your abs to roll back to the start.