Strength training has many benefits, but it’s important to master the basics if you’re a beginner or returning after a break ...

The road to massive bis and tris is less about #armday and more about total-body stimulus and pushing to your limits.

Boley suggests doing all the moves as a circuit, and resting briefly between each exercise, with a minute's rest at the end of each round. Aim for three rounds in total, but adjust this as you need.