THE ULTIMATE HOME UPPER-BODY WORKOUT Shoulders, arms and pecs: here’s the quick way build them up in

There’s only three things you need to complete this workout: two dumbbells and a hell of a lot of determination. Yes, this workout is tough. Very tough. Fortunately, this trainer-proven upper-body workout chooses its exercises wisely so the moves get easier as you get more fatigued. Keep pushing through the pain for a pump that'll make every rep worth it!

A- Circuit

Perform the next five moves back to back (a 15 second shake of the arms is all you're allowed!) and enjoy a proper rest at the end.

1) Clapping push-up

Sets: 3 / Reps: 3 / Rest: 15 secs

Get in a push-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next push-up.

2) Narrow push-up

Sets: 3 / Reps: 6-8 / Rest: 15 secs

Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time

3) Decline push-up

Sets: 3 / Reps: 8 / Rest: 15 secs

Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down until your chest almost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating.

4) Narrow push-up

Sets: 3 / Reps: 6-8 / Rest: 15 secs

Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time

5) Isometric chest squeeze

Sets: 3 / Reps: 30 secs / Rest: 120 secs

Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax.

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B- Tri-set

Perform the next three moves back to back using the same principle as the first circuit.

6) One arm incline prone reverse dumbbell fly

Sets: 3 / Reps: 10 / Rest: 15 secs

Lie face down on a bench set to a 45-degree angle holding a dumbbell in one hand, hanging down in front of your chest. Squeeze your shoulder blade together to arc you hand out to the side. Keep a slight bend in your elbow throughout. Lift up to shoulder height then lower under control back to the start position.

7) Lateral raise to front raise

Sets: 3 / Reps: 10 / Rest: 15 secs

Stand holding a dumbbell in either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence.

8) Dumbbell standing shoulder press

Sets: 3 / Reps: 10 / Rest: 120 secs

Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

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