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 quadriceps muscles run along the front of your thighs and you use them every time you take a step or stand up. Increasing their size and strength will improve your sporting performance, boost your ability to lift heavier weights and generally make life easier.

How to do this workout
Leave two to three days between each workout to let your muscles recover. You can do just these workouts or add them into a longer gym session. Warm up with five minutes on a rowing machine. Complete workout 1 as a triset, which means one set each of the three exercises performed back to back without a rest. Use a spotter for the squats. Rest for one minute to 90 seconds between sets.