Supersets: 3 Reps: 8 Target: chest, triceps, front shoulders
Press the weights directly over your chest, palms facing each other.
Supersets: 3 Reps: 8 Target: rear shoulders, lats, upper back, core
Keep your torso still throughout and your lower back unstressed.
Supersets: 3 Reps: 6 each side Target: shoulders, core
Dip your knees then press the weight overhead, alternating for each repetition.
Supersets: 3 Reps: 8-10 Target: lats, mid-back, core, forearms
Lift your chest to the bar, pause, then lower all the way down.
Supersets: 3 Reps: 8 Target: biceps, core
Keep your elbows at your sides at all times.
Supersets: 3 Reps: 8 Target: triceps, mid-back, rotator cuffs
Keep your upper arms locked in the same position throughout.