Duration: 58 minutes
An upper-body gym routine for the chest and biceps, built on machines and dumbbells. The machines guide the pressing movements, so you can push hard with good control.
The session opens with a short circuit to prepare the shoulders and core. The main work starts heavy with the chest press and shoulder press, then moves to the pec deck for the chest, concentration curls and incline curls for the biceps, and the ab crunch machine for the core. A short stretching circuit for the chest, shoulders and abs closes the session.
Pick a weight you can lift for the bottom of the rep range with good form. When you reach the top of the range on every set, add a little weight next time.