Sets: 3  Reps: 8 each side  Target: chest, core, triceps

Extend your arms straight up towards the ceiling and alternate sides with each rep. 

Sets: 3  Reps: 12  Target: chest, front shoulders, triceps, core

Lift the bar as fast as you can, as if you’re throwing it off your chest but without letting go. Then lower slowly to fully extend your chest muscles. 

Sets: 3  Reps: 12  Target: middle back, traps

Hold the dumb-bells with your thumbs turned out and your palms facing forwards. 

Sets: 3  Reps: 12  Target: lats, forearms

Allow your bodyweight to stretch your lats before bracing your core and pulling your chest up to the bar. Then let yourself all the way down before repeating. 

Sets: 3  Reps: 8  Target: core, abs, chest

Bring your knees to your chest as you pull the dumb-bells over your head. 

Sets: 3  Reps: 12  Target: lower back

Raise your torso until your body forms a straight line from hips to shoulders.