It’s a tradition in my family to play tennis on Christmas Day. Last year, one set down, I was bent double on the wrong end of a hiding from my septuagenarian father.

Arm, Human body, Shoulder, Chest, Room, Physical fitness, Joint, Sportswear, Wrist, Muscle,
The Trainer: The founder of Roar Fitness Rich Phillipps has gained a rep as the UK’s leading expert in body transformation.

I knew then that something had to change. And in just 10 weeks, my PT Rich Phillipps made it happen.

He motivated me through enormous strength gains: in week one, I was benching 25kg dumbbells; four weeks later, I was on 40kg.

The way he tracked my stats gave me the impetus to dig deeper, whether I was squeezing out one last rep or swerving a beer. You’re not past your best.

Steel yourself and get started. You’ll thank yourself.

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Mark's stats: 10% chest size gained, 9cm added to his arms, 7kg lean mass gained

Workout #1: Stop, Start, Blitz

2 Per Week | Takes 45 Mins | Level: Medium

Sansom wanted to whittle away at his fat stores without sacrificing any of his hard-earned bulk. Use this weekend interval workout to incinerate calories without forcing your body to break down muscle mass for energy

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Stationary Bike: 20-Minute HIIT

Saddle up and make yourself comfy. Start by cycling slowly for two minutes. Move your legs steadily; you shouldn’t have to breathe too hard. Now, jump up out of the saddle and pedal at your max for 45 seconds. Repeat this cycle for the full 20 minutes, then take a good five-minute rest.

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Treadmill Sprint: 3 Sets of 25 Secs

Once your heart rate has calmed down, get ready to jolt it into action again. Crank the treadmill to 10mph and set it to a 10% incline, standing off the belt (A). Lower yourself on using the handrails and sprint like Usain Bolt for 25 seconds (B). Take a minute’s rest, then repeat twice.

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Rowing Machine: 2000m

Once your legs are back underneath you, strap your feet in and get ready to pull hard (A). Go at full pelt for 1,000m, reaching as far forward as you can before each stroke and bringing the handle to your chest (B). Rest for one minute. Do another 1,000m. Wobble off and put your feet up.

Workout #2: Compound Benefit

3 Per Week | Takes 45 Mins | Level: Medium

This session uses pairs of moves to work several muscle groups at a time. “Compound moves fire up a big hormonal response for faster muscle-fibre growth,” says Phillipps.

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1A: Rack Pull, 3 Sets of 12-13 Reps

Start with a huge move for a hit of testosterone. With the bar supported below your knees, grab it with a shoulder-width grip (A). Now, deadlift it: pull up, extending your hips and knees to stand upright (B). Pull your shoulders back at the top to make sure your back is fully engaged.

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1B: Dumbbell Bench Press, 3 Sets of 12-13 Reps

Lie on a flat bench with the weights at either side of your chest. Draw in your elbows and press upward until your arms are fully extended (A). Feel that burn in your chest and shoulders? That’s growth. Lower back to chest level (B) and repeat. Rest for 90 seconds and return to the rack

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2A: Single-Arm Dumbbell Row, 3 Sets of 12-13 Reps

Time for your back to front up. Position yourself over the side of a bench using a knee and a hand to steady yourself. Set the foot of the other leg back a bit and grab a heavy dumbbell. Pull it up to your side until it touches your ribs (A), then lower (B). Finish your reps and swap sides.

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2B: Dumbbell Incline Fly, 3 Sets of 12-13 Reps

Now, hold two dumbbells above your chest with your elbows slightly bent. Lower to the sides of your shoulders until you feel a stretch across your chest (A). Bring them back together in a hugging motion (B). Have a 60-second breather, then return to the row.

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3A: Incline Bench Dumbbell Row, 3 Sets of 12-13 Reps

Incline a bench at about 45° and lie face-down with a dumbbell in each hand, hanging straight down (A). Leading with your elbows, pull the weights straight up. Squeeze your shoulder blades together at the top (B). Lower back down until your arms are fully extended.

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3B: Reverse Fly, 3 Sets of 12-13 Reps

In the same stance, hold the dumbbells with your palms facing in and your elbows slightly bent (A). Raise the weights until your arms are parallel to the floor (B). Aim for a smooth arc movement. Rest for 45 seconds, then go back to the incline row. Do two more rounds, then hit the showers.

Watch Next: 5 of the Best Chest Exercises You're Not Doing
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