The Men's Fitness Body Focus workouts target each part of your body in turn. Work your way through the series and you'll develop strength and muscle mass across your body.

Big shoulders are exceedingly useful. They fill out suits, impress the ladies and help you to carry heavy stuff. Unfortunately the shoulder is often injured in the gym, largely because it's such a versatile, manoeuvrable joint, which rotates through an amazing number of angles. In order to protect it against injury you need to exercise the rotator cuff. This two-stage shoulder plan starts by targeting these small, stabilising muscles. Then move on to part 2.

How to do this workout
Rest for two to three minutes between exercises and for one minute between sets. Maintain good form throughout and don't use momentum to complete reps. Warm up with ten easy minutes on a rowing machine.