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.