Workout 1: Chest And Back (Week 1)

1A Floor press

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Lie flat on the floor, holding a dumbbell in each hand above your chest
with straight arms. Lower the weights towards your chest, then press them
back up powerfully to return to the start.
Why Lying on the floor puts you in a stable position so you can attempt to go
quite heavy with this move. The range of motion is shorter than a bench
press, so focus on contracting the chest muscles being targeted.
1B Hammer bent-over row

Sets 4 Reps 10 Rest 60sec Tempo 2010
How Hold a dumbbell in each hand with palms facing each other. Bend
forward, hingeing at the hips, then row the weights up to your sides, leading
with your elbows. Lower the weights back to the start under control.
Why This move hits the major muscles of your upper back, while your lower
back gets worked to keep your torso upright. Using a hammer grip also hits
your forearms and improves grip strength.
2A Dumbbell press-up

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Get into position with your feet together and hands holding dumbbells
shoulder-width apart. Brace your core so your body is straight from head to
heels. Bend your elbows to lower your chest, then press back up powerfully.
Why You might think press-ups are easy, but they are still a useful chest-
building move – especially when you factor in the instability of the weights to
work your chest, as well as your core, harder.
2B Reverse flye

Sets 4 Reps 10 Rest 60sec Tempo 2010
How Bend forwards from the hips with a light dumbbell in each hand, palms
facing. Keeping a slight bend in your elbows, raise the weights out to shoulder
height, then lower them back to the start.
Why This move looks a lot harder than it is, and it works wonders for your
upper back and rear shoulders. Start with light weights and master the
movement pattern to maximise muscle gain and minimise the risk of injury.

3A Wide dumbbell press-up


Sets 4 Reps 10 Rest 0sec Tempo 2010
How Get into position with your feet together and hands holding dumbbells
wide apart. Brace your core so your body is straight from head to heels. Bend
your elbows to lower your chest, then press back up powerfully.
Why Placing your hands in a wider position reduces the involvement of your
triceps and shoulders, so your chest has to do more of the hard work to lift
and lower your torso.
3B Renegade row

Sets 4 Reps 10 each side Rest 60sec Tempo 2010
How Get into position with your feet together and hands holding dumbbells
shoulder-width apart. Brace your core so your body is straight from head to
heels. Row the weight up, leading with your elbow. Alternate arms.
Why It works your upper back one side at a time so you can fully engage
each of the muscles, as well as recruiting your core and shoulder joints to
keep your body stable.

Week 2
Exercise Sets Reps Rest Tempo
1A Floor press 4 12 0sec 2010
1B Hammer bent-over row 4 12 60sec 2010
2A Dumbbell press-up 4 12 0sec 2010
2B Reverse flye 4 12 60sec 2010
3A Wide dumbbell press-up 4 12 0sec 2010
3B Renegade row 4 12 each side 60sec 2010

Week 3
Exercise Sets Reps Rest Tempo
1A Floor press 5 10 0sec 2010
1B Hammer bent-over row 5 10 60sec 2011
2A Dumbbell press-up 5 10 0sec 3010
2B Reverse flye 5 10 60sec 2011
3A Wide dumbbell press-up 5 10 0sec 3010
3B Renegade row 5 10 each side 60sec 2011

Week 4
Exercise Sets Reps Rest Tempo
1A Floor press 5 12 0sec 2010
1B Hammer bent-over row 5 12 60sec 2011
2A Dumbbell press-up 5 12 0sec 3010
2B Reverse flye 5 12 60sec 2011
3A Wide dumbbell press-up 5 12 0sec 3010
3B Renegade row 5 12 each side 60sec 2011

Workout 2: Arms (Week 1)

1A Biceps curl

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Stand with dumbbells by your sides and palms facing forwards. Keeping
your elbows tucked in to your sides, curl the weights up, squeezing your
biceps at the top. Lower them back to the start.
Why It’s the classic biceps lift for good reason: performing this move perfectly
is one of the fastest ways to add size to your biceps. Just keep your reps
controlled to avoid swinging the dumbbells up and down.
1B Triceps extension

Sets 4 Reps 10 each side Rest 60sec Tempo 2010
How Stand tall, holding a dumbbell over your head with one hand and arm
straight. Keeping your chest up, lower the weight behind your head, then raise
it back to the start. Do all the reps with one arm and then switch and repeat.
Why Working one arm at a time allows you to focus on making your triceps
work hard to keep the dumbbell under complete control throughout the lift and
lower, while your core must be engaged to keep your torso upright.
2A Hammer curl

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Stand with dumbbells by your sides and palms facing each other.
Keeping your elbows tucked in to your sides, curl the weights up, squeezing
your biceps at the top. Lower them back to the start.
Why Adjusting your wrist position so that your palms face each other for the
entirety of the set shifts the workload to a different part of your biceps
muscles, as well as recruiting your forearms.
2B Triceps kick-back

Sets 4 Reps 10 each side Rest 60sec Tempo 2010
How Lean forward from your hips, keeping your back straight and arm bent
holding a dumbbell. Raise the weight behind you until your arm is straight,
then lower back to the start. Do all the reps on one side, then repeat with the
other arm.
Why The key to making this an effective triceps-building move is to make sure
you fully contract the working muscle as you straighten your arm, and then to
lower the dumbbell back to the start position under full control.

3A Spider curl

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Bend down and rest your elbows on your thighs, holding a dumbbell in
each hand with arms straight. Curl the weights up, squeeze your biceps at the
top, then lower back to the start under control.
Why It may raise a few eyebrows in the gym, but this exercise works your
biceps through a full range of motion so you hit them from a slightly different
angle, meaning even more muscle fibres are recruited.

3B Narrow dumbbell press-up


Sets 4 Reps 10 Rest 60sec Tempo 2010
How Get into position with your feet together and hands holding dumbbells
that are touching. Brace your core so your body is straight from head to heels.
Bend your elbows to lower your chest, then press back up powerfully.
Why Bringing your hands close together reduces the involvement of your
chest and shoulders so your triceps muscles have to do a lot more of the hard
work to lift and lower your torso.

Week 2
Exercise Sets Reps Rest Tempo
1A Biceps curl 4 12 0sec 2010
1B Triceps extension 4 12 each side 60sec 2010
2A Hammer curl 4 12 0sec 2010
2B Triceps kick-back 4 12 each side 60sec 2010
3A Spider curl 4 12 0sec 2010
3B Narrow dumbbell press-up 4 12 60sec 2010

Week 3
Exercise Sets Reps Rest Tempo
1A Biceps curl 5 10 0sec 2011
1B Triceps extension 5 10 each side 60sec 2011
2A Hammer curl 5 10 0sec 2011
2B Triceps kick-back 5 10 each side 60sec 2011
3A Spider curl 5 10 0sec 2011
3B Narrow dumbbell press-up 5 10 60sec 2010

Week 4
Exercise Sets Reps Rest Tempo
1A Biceps curl 5 12 0sec 2011
1B Triceps extension 5 12 each side 60sec 2011
2A Hammer curl 5 12 0sec 2011
2B Triceps kick-back 5 12 each side 60sec 2011
3A Spider curl 5 12 0sec 2011
3B Narrow dumbbell press-up 5 12 60sec 2010

Workout 3: Legs And Abs (Week 1)

1A Squat

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Stand tall holding a dumbbell in each hand. Keeping your chest up and
core braced, squat down as deep as you can. Push back up through your
heels to return to the start position.
Why It’s the classic lift for building bigger and stronger legs and because it’s a
big compound lift that recruits multiple muscle groups, it’s also effective at
torching belly fat too.
1B Woodchop

Sets 4 Reps 10 each side Rest 60sec Tempo 2010
How Stand holding a dumbbell in both hands to one side. Squat down then
stand back up while raising the weight up and across your body until it’s
above your shoulder. Reverse the movement. Do all the reps then switch
sides.
Why It’s not as well known as other abs exercises, but do it right and you will
build muscle across your entire core, as well as working your shoulders and
lower back.
2A Lunge

Sets 4 Reps 10 each side Rest 0sec Tempo 2010
How Stand with a dumbbell in each hand. With your chest up and core
braced, take a big step forward with one foot until both knees are bent 90°,
then push off your front foot to return to the start. Do all the reps with one leg,
then switch.
Why The lunge provides many of the same benefits as the squat but with
even more core-sculpting advantages because your abs must work overtime
to keep your body stable as you lower and raise.

2B Halo

Sets 4 Reps 10 each side Rest 60sec Tempo 2010
How Stand tall holding a dumbbell in both hands in front of your face. Raise it
and move it around your head in a clockwise direction. Do all the reps, then
repeat in an anti-clockwise direction.
Why It will work your abs, which must be fully braced and engaged to keep
your torso stable and upright, and it will improve the strength and mobility of
your delicate shoulder joints for added injury-prevention benefits.
3A Goblet squat


Sets 4 Reps 10 Rest 0sec Tempo 2010
How Stand tall holding one end of a dumbbell with both hands. Squat down,
keeping your back straight and core braced, until the weight almost touches
the group. Stand back up to return to the start.
Why At this point of the session your legs will already be close to fatigue but
this move, with a single dumbbell as resistance, will tax a few more muscle
fibres for growth and keep your heart rate high for fat-loss benefits.
3B Crunch

Sets 4 Reps 10 Rest 60sec Tempo 2010
How Lie flat on the floor, holding a dumbbell across your chest. Engage your
abs, then raise your torso off the floor. Squeeze your abs at the top, then
lower yourself slowly and under control.
Why The crunch is great for developing your upper abs, but only if you do it
right. And the added resistance of the dumbbell will force those muscles to up
their game to lift and lower your torso without help from momentum.

Week 2
Exercise Sets Reps Rest Tempo
1A Squat 4 12 0sec 2010
1B Woodchop 4 12 each side 60sec 2010
2A Lunge 4 12 each side 0sec 2010
2B Halo 4 12 each side 60sec 2010
3A Goblet squat 4 12 each side 0sec 2010
3B Crunch 4 12 60sec 2010

Week 3
Exercise Sets Reps Rest Tempo
1A Squat 5 10 0sec 3010
1B Woodchop 5 10 each side 60sec 1111
2A Lunge 5 10 each side 0sec 3010
2B Halo 5 10 each side 60sec 1111
3A Goblet squat 5 10 each side 0sec 3010
3B Crunch 5 10 60sec 2011

Week 4
Exercise Sets Reps Rest Tempo
1A Squat 5 12 0sec 3010
1B Woodchop 5 12 each side 60sec 1111
2A Lunge 5 12 each side 0sec 3010
2B Halo 5 12 each side 60sec 1111
3A Goblet squat 5 12 each side 0sec 3010
3B Crunch 5 12 60sec 2011

Workout 4: Shoulders (Week 1)

1A Overhead press

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Stand tall holding a dumbbell in each hand at shoulder height. Keeping
your chest up, press the weights directly overhead until your arms are straight,
then lower them back to the start.
Why The key to building bigger, wider shoulders is to make these muscles
work through their full range of motion, so make sure you lower the dumbbells
all the way back to the start position at the end of each rep.
1B Lateral raise

Sets 4 Reps 10 Rest 60sec Tempo 2010
How Stand with dumbbells by your sides and palms facing each other. Lean
forward slightly, then raise the weights to the sides, leading with your elbows.
Slowly lower them back to the start under control.
Why This is a fantastic move for hitting your side delts – the section of the
shoulder muscles that, when developed, creates a strong and wide upper
body to help create the coveted V-shaped torso.
2A Arnold press

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Stand tall with a dumbbell in each hand at shoulder height with palms
facing you. Press the weights directly overhead, rotating your wrists as you lift,
until your arms are straight, then lower them back to the start.
Why It’s a similar lift to the straight overhead press, except your wrists rotate
as you move the weights – and it’s this added movement that will fire up even
more muscle fibres.
2B Upright row

Sets 4 Reps 10 Rest 60sec Tempo 2010
How Stand tall holding a pair of dumbbells in front of your body with straight
arms. Keeping your chest up and leading with your elbows, row the weights
up until your hands reach chin height. Lower back to the start.
Why Building bigger shoulders means you also need to work your traps,
which is what this lift does brilliantly. Don’t go too heavy at first – it’s better to
perform quality reps than max-weight ones – and never jerk the weights up
and down.
3A Front raise

Sets 4 Reps 10 Rest 0sec Tempo 2010
How Stand tall holding a pair of dumbbells in front of your body with straight
arms. Keeping your chest up and arms straight, raise the weights in front of
you to shoulder hit. Lower back to the start.
Why This lift hits the front of your shoulders predominantly and, as with all
shoulder moves, make sure you are controlling the weight at all times – it
should never be controlling you. You can’t add muscle if you’re injured.
3B Shrug

Sets 4 Reps 10 Rest 60sec Tempo 2010
How Stand tall holding a dumbbell in each hand with straight arms. Keeping
your chest up, core braced and arms straight, shrug your shoulders. Pause at
the top, then lower the weights back to the start.
Why It’s another great move for bigger traps, and the best thing about this
move is that you can go heavy because its range of motion is so short. Keep
everything tight and shrug the weights up powerfully to make it more effective.

Week 2
Exercise Sets Reps Rest Tempo
1A Overheard press 4 12 0sec 2010
1B Lateral raise 4 12 60sec 2010
2A Arnold press 4 12 0sec 2010
2B Upright row 4 12 60sec 2010
3A Front raise 4 12 0sec 2010
3B Shrug 4 12 60sec 2010

Week 3
Exercise Sets Reps Rest Tempo
1A Overheard press 5 10 0sec 3010
1B Lateral raise 5 10 60sec 2011
2A Arnold press 5 10 0sec 3010
2B Upright row 5 10 60sec 2011
3A Front raise 5 10 0sec 2011
3B Shrug 5 10 60sec 2111

Week 4
Exercise Sets Reps Rest Tempo
1A Overheard press 5 12 0sec 3010
1B Lateral raise 5 12 60sec 2011
2A Arnold press 5 12 0sec 3010
2B Upright row 5 12 60sec 2011
3A Front raise 5 12 0sec 2011
3B Shrug 5 12 60sec 2111