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This session - from Gymbox PT Ben Foulis - will target every major muscle group, with the three sections combining for increased mobility, muscle growth, strength, aerobic fitness and muscular endurance

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Within the mobility section, the exercises chosen are effective at mobilising the areas of the body where most men are tight – owing largely to sitting down at work,” says Foulis, “while the main full-body section features three bang-for-buck movements for strength and muscular development.

“Moving on, every effective training programme should include some form of carry. Having a strong grip will have significant benefits for the rest of your training – so aim for one carry exercise at least once a week.

“And the rower? Well, if you’ve ever had the pleasure of experiencing this devilish piece of kit when working at maximum capacity, you’ll know just how taxing it can be. The same goes for the overhead ball slams, which will not only send your heart rate through the roof, but will also develop explosive power and back strength.”

1a. BAND REAR DELT FLYE

Rep: 10-12

Rest: Straight into 1b

• Loop the band (or tube) around a fixed object at shoulder height.

• Keep your arms straight/ locked throughout the movement.

• Raise your arms so they're level with your shoulders. This is the start position.

• Engage your rear delts and initiate the movement from here.

• Push the handles wide, gradually retract your scapulas and keep pushing all the way back, until your arms are directly out to the sides of your body.

• Pause for a count of 2, then slowly return to the start.

1b. SPIDERMAN STRETCH REACH-UP

Rep: 10-12

Rest: Straight into 1c

• Assume a full press-up position: shoulders stacked above wrists, core engaged.