inverted row

15 x 3

• Set the bar around waist height.
• Position yourself under the bar lying face up.
• Grab the bar with an overhand grip, slightly wider than shoulder width (palms facing AWAY from you).
• Contract your abs and glutes, and keep your body a completely straight line.
• Pull yourself towards the bar with with a slow and controlled tempo.

Push ups

AMRAP x 2

• Position your hands shoulder-width apart, or a little bit wider. As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body.
• Once just above the ground, push yourself back up again.

Shoulder press

12 x 3

• Sit on an upright bench holding a dumbbell in each hand at shoulder height with your palms facing away from you.
• Keep your chest up and your core braced and look straight forward throughout the move.
• Press the weights directly upwards until your arms are straight and the weights are above your head.

Wide grip lat pull down

15 x 2

• Adjust the pad so it sits on your thighs to minimise movement.
• Hold he bar with a wide grip, looking forward with your torso upright.
• Retract your shoulder blades and pull the bar down in front of you to your upper chest (for the underhand variation change grip).

Barbell bicep curls

10 x 2

• Stand up with your torso upright while holding a barbell at a shoulder-width grip.
• While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
• Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
• Then slowly release the bar to the start position.

Incline bench press

8 x 2

• Position your body on an incline bench on a 30-45 degree angle.
• Grab a barbell with an overhand grip that’s shoulder-width apart and hold it above your chest.
• Extend arms upward.
• Lower the bar straight down in a slow, controlled movement to your chest.

Face pulls

10 x 2

• Set up a cable machine with a double-rope attachment fixed to the high position.
• Hold the handle in an overhand grip (palms facing the floor) and hold it with your arms fully extended out in front of you.
• Being the double rip towards your forehead and squeeze your shoulder blades together.