Dumbbell chest press – 4×12 reps

Lie flat on a bench with a dumbbell in each hand, palms facing towards your toes. Engage your chest muscles to drive the weights up. Lock your arms and pause at the top, then slowly lower. Repeat.

Superset 3

Dumbbell lunges – 4×12 each leg

Grab a pair of dumbbells and stand holding them at your sides. Step forward with your right foot as far as possible, bending so your back knee almost touches the floor. Drive back to standing through your front heel, then repeat. After 12 reps, swap to the other leg.

Barbell row – 4×8

Grab a barbell and bend forward so it’s hanging in front of you, with your torso 45 degrees to the floor. Use your back muscles to pull the barbell into your stomach – imagine you’re squeezing a tennis ball between your shoulder blades. Pause, slowly lower, and repeat.