Sets: 3 Reps: 10 Target: chest, triceps

• Press the dumb-bells straight up and keep your back flat.

Sets: 3 Reps: 10 Target: upper back, lats

• Keep your shoulder blades retracted throughout.

Sets: 3 Reps: 10 each time Target: chest, lats

• Lower the weight in an arc behind your head.
  

Sets: 3 Reps: 10 Target: lats, forearms

• Keep your torso still as you lower and raise the bar.
  

Sets: 2 Reps: 10 Target: chest, core

• Lower all the way to the bench to target your lower chest.
  

Sets: 2 Reps: 10 Target: lower back

• Turn your thumbs to the ceiling at the top of the move.