Trainer: Jim Smith, certified strength and conditioning coach, owner of Diesel Strength & Conditioning

Best For: Cranking up metabolism and boosting muscle growth so you can 
go shirtless with pride

Equipment: Bench, dumbbells, 
pull-up bar, barbell, weight plates, cable machine, medicine ball

Focus: Strength, definition, weight loss

Kilojoules Burned: 1 830*
*as measured by a fit 1,8m, 80kg man using a Polar FT7 watch

HOW TO DO IT
Perform exercise pairs as supersets (back-to-back). Rest for the allotted time after the second move. Finish with standard sets 
of the medicine ball pike.

TIME: 29 minutes

SUPERSET A:
Dumbbell Bench Press
Chin-up with Knee Raise
Sets: Four
Rest: 90 to 
120 seconds

SUPERSET B:
Barbell 
Dead Lift
Rope Triceps 
Press-down
Sets: Five
Rest: 90
seconds

SET C:
Medicine Ball Pike
Sets: Four
Rest: 60 
seconds