Sets: 3  Reps: 8  Target: upper chest, front shoulders

Lower the weight to your upper shoulders, then press it back up in a vertical line. 

Sets: 3  Reps: 8  Target: upper back, rear shoulders, biceps

Retract your shoulder blades, brace your core and keep your torso still as you pull the bar up to your chest.

Sets: 3 Reps: 8 Target: lower back, hamstrings

Keep your lower back in a neutral position throughout, not too rounded and not over-extended.

Sets: 3 Reps: 8 each side Target: shoulders, upper back

Bend your knees slightly and then explode upwards, driving the bar straight overhead.

Sets:  3  Reps: 10  Target: abs, core

Slowly roll forward as far as you can, keeping your back straight, and then roll back without pausing.