THE PUSH ’N’ PULL GAINS TRAIN

Here, you’ll do 6 moves in 3 supersets, all with a set of dumbbells. ‘Muscles don’t know how to count,’ says Vaz Tostes. ‘Find a weight that means you start failing on the last rep. Too light and you won’t get the bodybuilding hit. Too heavy and you won’t be getting the full range of functional movement.’ Do 3 to 4 rounds, resting for 2 mins or more between each. ‘Rest as much as you need to feel fresh… You want to be a monsta!’ You heard the man.

01/FLOOR PRESS, 12 REPS BENT-OVER ROW, 12 REPS

Lie down with the dumbbells on your shoulders. Squeeze your pecs to press up (A), then slowly move them down until your arms touch the floor. After 12, hop up, bend your knees and hinge at the hip, so your top half is almost parallel to the floor

(B). With your core tight and back straight, row the weights to your hips. Lower the bells and repeat.

02/INCLINE FLY, 12 REPS RENEGADE ROW, 12 REPS

Lie on an incline bench, weights above your chest and palms facing in. Open your arms until you feel a stretch in your chest (A), then return your arms to the start position. All dozen done, hit the deck. Assume a press-up position with each hand on the handles. Do a full-range press-up, then row the dumbbells each side once (B). That’s one rep…

03/PRESS-UP, 12 REPS DEADLIFT, 12 REPS

Drop into a press-up position with your hands on the dumbbells. Create a rigid frame, then flex at the elbow to lower your body (A). Stop as your chest touches the floor and push back up. Now jump up. With the bells by your feet, hinge down. Grip them with a flat back and neutral spine

(B). Engage your lats and stand up, squeezing your glutes at the top.