It won’t happen overnight so don’t get too excited.
You’ll need to train three times a week for 6-8 weeks before you see any noticeable gains but stay patient with it… and before you know it you’ll be strutting around Dubai Marina with shoulders on you like Anthony Joshua.
Here are the exercises you can choose from to include in your programme:
Shoulder press
Sit on a bench that has back support and hold the dumbells in each hand.
Place the dumbbells on top of your legs.
Raise the dumbbells to shoulder height one at a time.
Aim to do 10 repetitions and take a break. Repeat this three times.
Push-ups
Lie on the floor face down and place your hands apart and hold your body up.
Lower yourself downward until your chest touches the floor.
Press your upper body back up to the starting position while squeezing your chest.
Hold at the top contracted position and then begin to lower yourself downward again.
Aim to do 10-20 repetitions and take a break. Repeat this three times.
Seated dumbbell side laterals
Sit at the end of a bench with your feet on the floor.
Hold the dumbbells with your arms down by your sides.
Lift the dumbbells to your side with a slight bend on the elbow and the hands facing forward.
Continue to go up until you arms are parallel to the floor.
Lower the dumbbells back down to the starting position.
Aim to do 10 repetitions and take a break. Repeat this three times.
Lying rear deltoid raises
Lie with your chest down on a flat bench.
Keep the arms extended with the elbows slightly bent.
Raise the arms to the side until your elbows are at shoulder height and your arms are parallel to the floor.
Slowly lower the dumbbells to the starting position.
Aim to do 10 repetitions and take a break. Repeat this three times.
Barbell military press
Start by placing a barbell that is about chest high on a squat rack.
Lift the barbell up keeping it lying on your chest.
Position your feet shoulder width apart from each other.
Once you pick up the barbell with the correct grip length, lift the bar up over your head.
Aim to do 10 repetitions and take a break. Repeat this three times.
