THE DUMBBELL DESTROYER

Build definition with this three-move set from Samuel

01 FLOOR PRESS

Lie holding a pair of dumbbells above your shoulders with your feet flat and your core tight. Bend at your shoulders and elbows, lowering the bells until your elbows touch the ground. Press up, squeezing your chest.

Perform three sets of 10 reps.

SINGLE-ARM FARMER’S CARRY

Hold a dumbbell in your right hand with your core tight, making sure that your torso doesn’t tip to either side. Walk forward 10 steps. Walk backward 10 steps. Do this for 30 seconds, ensuring that you keep the dumbbell fully level in your hand. Repeat on the other side.

Perform three sets, with a 30 second rest between sets.

03 DUMBBELL ROW

Stand with your feet shoulderwidth apart, a dumbbell in your right hand. Hinge forward and place your left hand on a bench or chair for support. Keeping your hips and shoulders square to the floor, pull the dumbbell upward towards the right side of your rib cage. Pause, then lower.

Perform three sets of 10 reps on each side.