PRESS TO IMPRESS

Start with some Monday motivation, working your chest, shoulders and triceps. Begin by loading a barbell to a weight you could perform for a max of 10 reps pre-lockdown. Every two minutes for 10 minutes (or five sets), do five reps. Then set a timer for 20 minutes and work through the remaining circuit as many times as you can.

01

BENCH PRESS 5 X 5 (WORKING EVERY 2MIN)

Lift the bar with an overhand grip at shoulder-width. Position it above your chest, arms extended (A). Drive your feet into the floor, creating tension through your body. Breathe and lower the bar slowly until it touches your chest (B); pause, then explosively press back to lockout.

02

DUMBBELL SHOULDER PRESS 10 REPS

Clean a pair of dumbbells onto your shoulders, with your palms facing inward (A). Dip at the knees and use your legs to help press both dumbbells overhead (B). Slowly lower under control and then repeat. Minimise your leg drive initially, but as the going gets tough, dip and drive.

03

TRICEPS DIP 15 REPS

Big triceps don’t just fill out your sleeves; they also help you lift much more when tackling pressing movements. Jump onto a set of bars, locking out your arms (A). Bend at your elbows and lower your biceps towards the bar slowly (B). Now, press back up explosively. Break the reps up if necessary.

04

DUMBBELL PRESS-UP 20 REPS

Grab your dumbbells again and form a strong plank position above them, with your hands on the bells (A). Lower your chest to the ground (B) and explode up. If 20 of these in a row is too hard, split them up, but complete all 20 before repeating the circuit. It’s going to get pumpy.