There are hundreds of exercises youy can call on for these body parts but we're going to focus on a simple group of basic exercises that have stood the test of time and are proven to work.

It's easy to go into the gym and be dazzled by the array of weights machines and exercise combinations and you have a fantastic choice of options from which to build your training program.

But, whatever routines you use, occasionally slipping in some of the simpler exercises can work wonders. Its all about keeping your body (and your muscles!) guessing and adapting.

Incline Dumbbell Bench Press

The Workout

Each exercise is performed as a 2 sets with a first set being heavier followed by a lighter set but with more reps. The key to success with this workout is to perform the reps slowly and concentrate your mind on the muscles being used. This mind-muscle connection has been proven to increase the effectiveness of workouts significantly.

Warm-up first

1. Incline bench Press – targets upper chest

This can be performed with either a barbell or using dumbbells

2 sets of 8-10 reps

2 sets of 10-15 reps

2. Wide Lat Pulldown – targets the large latissimus dorsi muscles in the upper back

2 sets of 8-10 reps

2 sets of 10-15 reps

3. Flat Bench Press – targets the middle part of the chest

This can be performed with either a barbell or using dumbbells

2 sets of 8-10 reps

2 sets of 10-15 reps

4. Bent-over Barbell Row – targets the lats and also hits the rhomboid and trapezius muscles

2 sets of 8-10 reps

2 sets of 10-15 reps

5. Decline Chest Press – targets the lower chest

2 sets of 8-10 reps

2 sets of 10-15 reps

6. Seated Cable Row – targets the lower part of the lats plus the middle trapezius, rhomboids, biceps, and brachialis muscles

2 sets of 8-10 reps

2 sets of 10-15 reps

Add this upper body routine to cover your chest & back muscles. Perform the exercises with good form and enough weight and you'll be rewarded with a great feeling in your muscles as they tell you that you've worked them hard.

Before you know it, you'll be looking in the mirror at that great body that others envy – what a feeling!

- Chest

- Shoulders

- Back

- Triceps

- Biceps

The technique we're using is based on pyramid training.

For this workout, as the weights progressively get heavier with each set, you reduce the repetitions (reps) until you finally blitz the targeted muscles with a 'peak' double set of reps at the end using a lighter weight but ramping the reps back up.

Rather than dictate the weight you should use which will be different for each person, we'll use the 'effort-level' rating system to give you a level on a 1-10 scale so you can use this to asses the weight levels relevant for you.

At level 5, you should be performing comfortably so that by the last rep you could just about do another set of the same. At level 8, you should be starting to struggle on the last rep and at level 10, you should fail at the last or last-but-one reps.

The Workout

Chest

You'll need to rest for 2 minutes before moving to the next exercise as you shouild be feeling pretty 'pumped' if you've done this right. It's best to keep moving though, walk around, and drink plenty of water.

Shoulders

Again, 2 minutes of rest – move around and drink your water!

Back

2 minutes rest

Triceps

2 minutes rest

Biceps

Mix It Up For Greater Benefit

To give an extra 'tweak' to this workout which will increase the impact of the exercises, when you get to the double-set at the end of each exercise, perform a different exercise for that muscle group.

For example, for the chest exercise: Do the first 5 sets (12 reps down to 6 reps and the first 12 reps of the double set) performing the Lying Dumbell Chest Press, but then for the last set of 12 reps, immediately move to a lying dumbell flye.

You'll be hitting the chest muscles from a slightly different angle and if you push yourself, the pump you'll feel will be awesome and the results in improving your muscle mass and your fat-burning capacity will match!

Give it a try & let us know how you get on.