Build strength in your biceps, triceps, pecs and delts in this energising 30-minute upper body workout with Fraser. You’ll need a barbell and a set of dumbbells. Warm up with a chest opener, shrugs, and walkouts before moving onto the main workout:

Block 1 – barbell bench presses, dumbbell incline flys, and press ups
Block 2 – dumbbell shoulder presses, lateral raises, and rear delt flys
Block 3 – dumbbell single arm rows, hammer curls, and dumbbell overhead tricep extensions.

Cool down with cobra pose, child's pose, and a chest opener to end the upper body workout session.