The Men's Fitness Body Focus workouts target each part of your body in turn. Work your way through the series and you'll develop strength and muscle mass across your body.

Most men would like to add muscle to their chests, which would explain why you can never get on the flat bench press in your gym. But while the bench press allows you to move a lot of weight, this exercise alone won’t really build your chest beyond a certain level because it doesn’t hit all the muscle fibres in the best way. This workout will target more muscles to get you a bigger and better chest in four weeks.

How to do this workout
Parts 1 and 2 are separate workouts to be done on different days. Leave two to three days between each one to let your muscles recover. You can add the workouts to a longer gym session or just focus on these exercises. Warm up with five minutes on a rowing machine and two warm-up sets of the first exercise with first 50 per cent then 75 per cent of normal weight. Use a spotter for the bench presses. Rest for one minute between sets and for two to three minutes between exercises.

Click here for part 2 of our Daniel Craig pecs workout, and here for Craig-like arms, abs and shoulders