The Bigger Back Workout

Complete 8-12 reps per set, then rest for 60 seconds. Repeat for four sets before moving onto the next exercise.

Lat Pull-Down

Sit in the lat pull-down machine and grab the handles with your palms facing away. Tense your lats and drive your elbows down to your hips to lift the weight. Pause at the bottom, then slowly lower the weight. Seated Cable Row

Sit in front of a cable machine and grab the handles. With your arms extended and shoulders down – no shrugging – drive your elbows back until the handles reach your stomach. Squeeze your shoulder blades together as if you’ve got a golf ball trapped between them. Pause, then return. Pull-Up

Grab the handles of a pull-up station, hands more than shoulder-width apart and palms facing away from you. Squeeze your lats to lift yourself up until your chest meets the bar. Pause, then slowly lower to a dead hang – your elbows should be straight – before repeating. Single-Arm Row

Grab a heavy dumbbell and place it on the floor next to a bench. Position yourself with your left palm and knee on the bench, right foot on the floor and back flat. Grab the dumbbell with your right hand and row it up to your hip, keeping your torso locked and shoulders down. Slowly lower. After all your reps, repeat with your left arm. Prone Row

Lie down on a bench with a dumbbell in each hand. Keep your shoulders down and row the weights up to your stomach, squeezing your shoulder blades together. Pause, then slowly lower.

The V-Shape Shoulder Workout

Complete 8-12 reps per set, then rest for 60 seconds. Repeat for four sets before moving onto the next exercise.

Lateral Raise

Hold a dumbbell in each hand, weights by your side. Keeping your arms straight, lift the weights straight out until they’re level with your shoulders, so you’re in a crucifix position. Pause, then slowly lower.