Morning workout

Superset 1

Perform one set of dumbbell presses then a set of face pulls, without rest. Take 2 mins breather then head back to the presses. Repeat for three rounds total.

Drop the bench’s incline to 30 degrees to target more of your lower chest.

01 45-degree incline dumbbell chest press

Sets: 3 / Reps: 6 / Rest: None

Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

02 Face pull

Sets: 3 / Reps: 10 / Rest: 120 secs

Attach rope handles to the top pulley on a cable machine. Kneel in front of it with one foot forward and flat on the grand. Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. Pause, then reverse the movement.

Superset 2

Perform a set of the flyes and chest press then move to the row without rest. Take 120 secs breather then repeat, for four rounds total.

Perform the flyes and chest press as a single move, so that as soon as the dumbbells come together you begin to lower them to your chest. Push back up then fly out to the starting position for one rep, and repeat. Squeeze the dumbbells together as you lower to activate more fibres and carve out a deeper chest striation.

03 Flat dumbbell flye

Sets: 4 / Reps: 8 / Rest: None

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

04 Neutral grip dumbbell press

Sets: 4 / Reps: 8 / Rest: None

Lie on a flat bench and hold a dumbbell in each hand. Maintain a neutral grip and begin with your arms straight, directly above you. Bend your arms and lower them to the side of your body so the dumbbells lie just above your chest. Pause and then lift your arms to repeat.

05 T bar row

Sets: 4 / Reps: 8 / Rest: 120 secs

Load one side of a barbell with weight and secure the other end in a corner of the gym. Straddle the bar and grip it at the weighted end. Pull the bar towards your chest, keeping your elbows tight to your body and squeezing your shoulder blades together at the top. Lower to the starting position and repeat.

Afternoon workout

Circuit 1

Perform one set of each exercise without rest. After the reverse flyes, take 60 secs breather, then go back to the Cuban press. Repeat for three rounds total.

06 Cuban press

Sets: 3 / Reps: 12 / Rest: None

Hold two dumbbells in front of your thighs, overhand grip. Row your arms up until the dumbbells are in line with your waist, then rotate your arms to flip the dumbbells and extend your arms to press the weight above your head. Reverse the motion, bringing the dumbbells back down to your thigh, and repeat the sequence.

07 Seated bicep curl

Sets: 3 / Reps: 12 / Rest: None

Sit on a bench, hold two dumbbells at arms length and let them rest by your side. Use your bicep to curl the dumbbells up to your shoulders, then slowly lower them back down to your side and repeat.

08 Reverse cable fly

Sets: 3 / Reps: 15 / Rest: 60 secs

Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. Move both your arms back and out to the side, keeping them straight throughout the movement. Slowly return the handles to the start position.

 Circuit 2

Perform one set of each exercise without rest. After the press-ups, take 60 secs breather and then return to the lateral raises. Repeat for three rounds total.

Try the raises single-sided to force your core to stabilise the weight.

09 Incline seated lateral raise

Sets: 3 / Reps: 10 / Rest: None

Sit on an incline bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they’re shoulder height, then lower under control and repeat.

10 Straight barbell palms down wrist curl

Sets: 3 / Reps: 10 / Rest: None

Sit on a bench and hold a barbell with your palms facing down. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.

11 Reverse curl straight bar

Sets: 3 / Reps: 10 / Rest: None

Stand and grip a barbell at shoulder width with an overhand grip. Flex the elbows and rotate the barbell upwards, only using your forearms, until your palms face out and the barbell is in line with your shoulders. Return it back down slowly and repeat.

12 Press-up

Sets: 3 / Reps: To failure / Rest: 60 secs

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

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