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 upper back is prone to injury, so don't go too hard and heavy. Pause at the top of each exercise to make sure you're using a manageable weight and don't rely on momentum to power the lift, because that can damage ligaments.

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.