Close-Grip Press-Ups (3 x 12 reps)

Lie flat on floor and place hands close together in a triangular shape. This will focus the exercise more on the triceps and less on the chest.
Don’t have them too far in front of the body as this overworks your shoulders.
Have feet and knees together, come up onto your knees and up onto your toes into the start position.
Maintain a straight line from the feet to the back of the head during this exercise.
Breathe in, set belly button, hold breathe as you lower yourself down to the floor then breathe out on the way up.
Don’t let your head drop during the reps.
If you get tired during a set and start to lose the form, then carry the set on from the knees (i.e. bend knees to 90-degrees and carry the set on).
If full-length press-ups are currently too hard for you, try them ¾ length, from the knees or against the wall. Pick whichever style you’re challenged by and then look to progress it.

Close-Grip Press-Ups Hands position	Close-Grip Press-Ups start/finish position	Close-Grip Press-Ups mid position

Close-Grip Bench Press or Dumbbell Press (3 x 5-8 reps)

Lie flat on your back on a bench or Swiss Ball so your body’s supported. Keep legs at 90 degrees & feet flat. Hold barbell or dumbbells above chest with a medium-grip (no wider than shoulders).
Breathe in and set your belly-button (BB) and pelvic floor (PF) by gently contracting them.
Keeping the elbows close to the side of the body, lower the weights to your sternum holding your breathe as you do so. Push weights back up and breathe out. Reset breathing and belly and continue. Lower weight down slow, push it up fast (but controlled).

Close-Grip Bench Press start and finish position	Close-Grip Bench Press middle position

Close-Grip Dumbbell Press start and finish position	Close-Grip Dumbbell Press middle position

Upright Dips (3 x 8-10 reps)

Place hands on PARALLEL dips bars with palms facing each other.
Keep elbows pointing backwards throughout reps. Draw head back in line with body, breathe in and set BB and PF, hold breathe and lower yourself down till arms are no lower than 90-degrees. Pause briefly then breathe out as you push yourself back up to the start position. Reset breathing and continue. Lower yourself down slow and controlled, then push back up fast.
Note: If you’re gym has an assisted dips machine, perform this exercise on it if you’re not yet strong enough to lift your own bodyweight.

Upright Dips start and finish position	Upright Dips middle position

Bench Dips (3 x 8-10 reps)

Sit on a bench or steps with your hands at your sides. Extend legs out as far as you can whilst keeping good form during the reps (i.e. at least to 90-degrees).
Breathe in and set your BB and PF. Hold your breath as you lower your bum to the floor. Stop lowering when your arms are at 90-degrees. Breathe out as you push back up to the start point.

Bench Dips Start and finish position	Bench Dips Middle position

French Press (3 x 8-10 reps)

Lie on bench or Swiss Ball in the same position you’d use for a bench press. Hold an EZ bar or dumbbells above face at arms length. Breathe in, set core, lower bar or DBs to forehead and breathe out as you straighten arms..

French Press start and finish position	French Press middle position

Dumbbell French Press start and finish position	Dumbbell French Press middle position

Tricep Pushdown (3 x 8-10 reps)

Stand facing a cable machine.
Take an overhand grip that’s about shoulder-width apart.
The forearms should be about 1-inch above horizontal at the start position.
Keep the wrists in line with forearms.
Breathe in, set BB and PF, hold breath and push bar down (i.e. straighten arms and squeeze triceps) and breathe out as you return bar to start position.
Keep head in line with spine, relax shoulders and neck.
Don’t hunch or let shoulders round. Keep chest up and shoulders back..

Tricep Pushdown start and finish position	Tricep Pushdownt mid position

Standing Barbell Curl (3 x 5-8 reps)

Stand with feet and knees together. Hold barbell with a shoulder-width grip so hands are just outside your thighs with palms facing forward. Breathe in, set BB & PF, hold breathe as you curl the barbell up and breathe out as you lower them..

Standing Barbell Curl start and finish position	Standing Barbell Curl middle position

Standing Dumbbell Curl (3 x 5-8 reps)

Stand with feet and knees together. Hold dumbbells at either side of the body with palms facing forward. Breathe in, set BB & PF, hold breathe as you curl dumbbells up and breathe out as you lower them.

Standing Dumbbell Curl start and finsh position	Standing Dumbbell Curl middle position

Cable Curl (3 x 5-8 reps)

Stand with feet and knees together. Hold a cable attachment with a shoulder-width grip so hands are just outside your thighs with palms facing forward. Breathe in, set BB & PF, hold breathe as you curl the cable attachment up and breathe out as you lower it down.

Cable Curl start position	Cable Curl mid position