Sets: 10 Reps: week one 3, week two 4, week three 5 Target: shoulders

Press the barbell straight over your head.

Sets: 10 Reps: week one 3, week two 4, week three 5 Target: lats, biceps, upper back

Do the same movement on a lat pull-down machine if this is too difficult.

Sets: 10 Reps: week one 3, week two 4, week three 5 Target: biceps

Keep your elbows in line with your ribcage and your shoulders pulled back.