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.

Two or three days after you do part 1 of the chest workout, do these exercises to work your pecs in different ways.

How to do this workout
Parts 1 and 2 are separate workouts to be done on different days. Leave two to three days between each one to let your muscles recover. You can add the workouts to a longer gym session or just focus on these exercises. Warm up with five minutes on a rowing machine and two warm-up sets of the first exercise with first 50 per cent then 75 per cent of normal weight. Rest for one minute between sets and for two to three minutes between exercises.

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