UPPER BODY

Work every muscle from the waist up with this 30-minute workout

Complex training plans and plateau-busting protocols have their place in any man’s lifting programme, but there’s also much to be said for keeping things simple – especially if you’re not long returned to the gym. This six-move session – from January cover model and bulk ambassador Alex Crockford – targets every major muscle group in your upper body. It can also be completed in a mere half an hour, making it the perfect workout if you’re short on time and/or energy, or simply want to add some variety to your usual body-part split routine. After a quick warm-up – to get your muscles and central nervous system primed for the work to come – you’re going to hit three to four sets each of dumbbell chest press, dumbbell shoulder press, lat pull-down and seated row, before finishing your arms o€ with a biceps/ triceps superset. While the workout is relatively quick, that doesn’t mean you can rush the reps. Keep every movement focused and controlled, and leave your ego at the door. Pushing out ten quality reps on the bench, with a lighter weight, is going to improve strength and size far better than half reps of a weight you haven’t got full control over.

THE WARM-UP

Rowing Machine x 5 mins High Plank x 30 secs Press-Up x 15

Dead Bug x 15

1. DB CHEST PRESS

REPS: 10-12 REST: 60 secs SETS: 3-4

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.

2. DB SHOULDER PRESS

REPS: 10-12

REST: 60 secs SETS: 3-4

Set the back of the bench to vertical and take a seat.

Grab a dumbbell in each hand and position the weights on your thighs.

Now ‘kick’ the dumbbells up so you’re holding them at chin height – with elbows out to the sides.

Brace your core and glutes, avoid arching your lower back too much, and press the weights overhead.

Once arms are extended, lower the weights back to chin height and repeat.

3. LAT PULL-DOWN

REPS: 10-12

REST: 60 secs

SETS: 3-4

Sit at the pull-down station and take a wide, overhand grip on the bar.

Look forward, retract your shoulders blades and keep your torso upright.

Use your lats to pull the bar down to chest height. Avoid leaning back to aid the movement (drop the weight if you find yourself doing so).

Squeeze your lats at the bottom of the move, then return the bar with control.