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.

The chances are that you spend much longer working on the muscles on the front of your body – biceps, chest, abs – than you spend strengthening the ones to the rear. But your back contains the largest, heaviest group of muscles in your body, and you should give those muscles serious attention if you want a balanced body.

How to do this workout
The workouts in parts 1 and 2 are designed as two separate workouts to be done on different days. Leave two or three days between each to give your muscles time to recover properly. You can add these workouts into a longer gym session or just keep it short and focus on the three exercises in each, making sure that you maintain enough intensity to exhaust the muscles. Warm up for the workouts with five minutes on a rowing machine and some press-ups. Rest for two to three minutes between exercises.