This session uses simple kit to generate big, muscle-building results. If you don’t have a pull-up bar at home, swap in some dumbbell renegade rows or reverse flyes.
Rest: Straight into 1b
- Grasp a bar with an overhand grip so your palms are facing away from you and your hands are twice shoulder-width apart.
- Contract your upper back muscles to pull your sternum towards the bar, then lower under control.
1b. Plank with Dumbbell Lateral Raise
Reps: 8 each side
Rest: 45 secs, then repeat 1a
- Start in the top press-up position, holding a dumbbell in each hand.
- Keeping your core braced to control rotation and your arm straight, lift one dumbbell out to the side until it’s level with your shoulder, then lower under control.
- Repeat on the other side.
2a. Dumbbell Press-Up
Rest: Straight into 2b
- Start in the top press-up position with a dumbbell in each hand.
- Slowly lower your body until your chest almost touches the floor, then press back up.
2b. Swiss Ball Dumbbell Flye
Rest: 45 secs
- Lie with your upper back on a gym ball, holding a dumbbell in each hand directly above your chest with palms facing.
- Make sure your head and upper back are supported and your feet are flat on the floor.
- Keeping a slight bend in your elbows, slowly lower the weights out to the sides as far as is comfortable.
- Use your chest to reverse the move and lift the weights back to the top.
3. Arnold Press
Rest: 30 secs
- Stand holding dumbbells with your palms facing you and your upper arms vertical to work your deltoids.
- Press the weights overhead, rotating your hands so your palms end up face forwards.
- Slowly reverse back to the start.
Rest: 30 secs
- Lie on your back with your arms fully extended behind your head, keeping them and your legs slightly off the ground by tensing your core.
- Bring your arms directly above your face and your legs up with a 90-degree bend in your knees, making sure your shoulders don’t leave the ground, then return to the start.
Photography: Tom Miles