Sets: 2-3 Reps: 8-10 Target: hamstrings, glutes, core

1. Grab the bar with a shoulder-width grip, keeping your head up and back straight.

2. Hold your core muscles tight as you lift the bar up your shins.

b. Shoulder press
Sets: 2-3 Reps: 8-10 Target: shoulders

1. Stand upright and contract your abs.

2. Push the barbell straight up without moving any other part of your body.

Sets: 2-3 Reps: 8-10 each leg Target: quads, glutes, core

1. Place your foot on a bench behind you.

2. Keep your body upright and lower vertically - try not to lean forward.

b. Barbell curl
Sets: 2-3 Reps: 8-10 Target: biceps

1. Keep your elbows tucked into your sides.

2. Squeeze your biceps at the top of the move.

Sets: 2-3 Reps: To failure Target: core

1. Hold your body horizontal with your shoulders resting on the ball.

2. Twist to your right until your arm is parallel to the floor. After one set, repeat on the other side with the weight in your right hand.

Muscle tip
Add 5% more weight each fortnight
If you always use the same weights, your body adapts to the stress and stops growing. Make a small increase to the weights you use every two weeks.