MIRROR MUSCLES

This arms and abs workout focuses on the glory muscles but that's not to say it's easy

Of course, any strength training programme worth its salt should focus primarily on the big, compound lifts, which recruit maximum muscle and yield optimal results across the board. However, if you want to build bigger arms and stronger abs, you're also going to need to get specific.

In this session, the first superset will primarily target your back and biceps, but your chest, core and triceps will receive some supplementary benefits. The second set is a little easier as it involves fewer muscles, but it will really zone in on your arms. The final superset works your often overlooked lower abs, before finishing with some back extensions to strengthen your lower back.

If you've got a simple pull-up bar and a pair of dumbbells at home, this workout can be easily replicated away from the gym. Simply swap the medicine ball press-ups for regular press-ups, the EZ bar curls for dumbbell concentration curls, and the Swiss ball exercises for regular dumbbell triceps extensions and dumbbell deadlifts.

SUPERSET 1

1a. CHIN-UP

REPS: 5

REST: Straight into 1b 

SETS: 5

Hang from a bar with your hands shoulder-width apart, underhand grip.

Maintain a natural arch in your back - don't hunch forwards - and don't let your legs swing.