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.