04 Pump Up Those Endorphins

Arnie once claimed that “the pump” was better than sex. We don’t know about that, but studies show that old-school weightlifting has a potent antidepressant effect, regardless of your ability level. (Good news for cardioheads.) This ultimate Friday guns sesh delivers a flood of pain-killing endorphins, as well as a temporary spike in adrenalin. Arm yourself.

THE FORMAT Perform three sets of 12-15 reps for each of the supersets below. For the supersets, perform each pair of exercises back to back without resting. Break as needed between supersets – but try to keep your heart rate up. “Finish with five interval sprints: 30 seconds moderate speed, 30 seconds fast,” says Famutimi. “That’ll sort your endorphin rush.”

01A/ Chest Press

Lie on a bench with two dumbbells above your chest and your arms extended. Lower the weights to your sides until you feel a slight stretch across your chest, then exhale as you press back up to the top again.

01B/ Single-Arm Row

Stand up and rest one hand and a knee on a bench. Pull the dumbbell to the bottom of your ribs, squeezing your shoulder blade. Lower to the start. Do half of your reps, then switch arms.

02A/ Incline Chest Fly

Hold the dumbbells above your chest with your arms slightly bent. Lower them outward in an arch, until you feel a stretch across your chest, maintaining a bend in your elbows. Now, bring them back in.

02B/ Reverse Fly

Turn around to rest your chest on the bench, with the dumbbells hanging at your sides. Squeeze your shoulder blades together to bring them out to your sides, then return to the start.

03A/ Zottman Curl

Hold the weights at your thighs with your palms facing forward and core braced. Curl towards your shoulders, rotate your wrists and lower with your palms facing down.

03B/ Skull Crusher

Get back on the bench and lie down. Start with the weights positioned overhead, then lower until your elbows are bent by the sides of your head. Tense your triceps to return to the top.

04A/ Hammer Curl

Stand with the weights hanging at your sides. Keeping your elbows tucked to your sides, raise one dumbbell until your thumb brushes your shoulder. Lower to the start and switch arms.

04B/ Triceps Extension

Drop one dumbbell and stand holding the other overhead with both hands. Bracing your core, bend your elbows to lower the weight behind your head. Push up until your arms are straight.