Sets: 4  Reps: 10/8/6/4  Target: chest, triceps

Place your hands shoulder-width apart on the bar, brace your core and press straight up.

Sets: 3  Reps: 10  Target: biceps

Brace your core and retract your shoulder blades, keeping your lower back neutral and your torso static as you curl the weights up.

Supersets: 3  Reps: 8  Target: shoulders, lower back

Bend your knees slightly, then explosively press the weight up as you straighten your legs.

Sets: 3  Reps: 8  Target: shoulders

Raise the weights in straight lines to shoulder height.

Swap sides with each rep. 

Sets: 4  Reps: 10/8/6/4  Target: triceps

Raise the weights until they are above your face, not your chest. 

Sets: 3  Reps: 10  Target: chest, core, triceps

Lower your body into a press-up and then explode up with one arm, raising the weight above your head.