1 - Push Ups - Sets 1 Reps 20
Warm up with 20 pushups.
2 - Bench Press - Sets 8 Reps 8 Rest 30sec
Lie on a flat bench, holding a bar with your hands slightly wider than shoulder-width apart using an overhand grip. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.
3 - Dumbbell Overhead Press - Sets 8 Reps 8 Rest 60sec
Sit on an upright bench holding a dumbbell in each hand at shoulder height, palms facing forwards. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.
Hammer-grip dumbbell bench press
4 - Hammer-grip Dumbbell Bench Press - Sets 3 Reps 6 Rest 20sec
Lie on a flat bench, holding dumbbells by your shoulders with palms facing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start.
5 - Tricep Extensions Sets 3 Reps 8 Rest 20sec
Stand tall holding a dumbbell in each hand over your head, arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then return to the start.