Arnie once claimed that ‘the pump’ was better than sex. We don’t know about that, but studies show that old-school weightlifting has a potent antidepressant effect, regardless of your ability level. (Good news for cardioheads.) This ultimate Friday guns sesh delivers a flood of painkilling endorphins, as well as a temporary spike in adrenaline. Arm yourself.
THE FORMAT Perform three sets of 12 to 15 reps for each of the supersets below. For the supersets, perform each pair of exercises back to back without resting. Break as needed between supersets – but try to keep your heart rate up. ‘Finish with five interval sprints: 30 secs moderate speed, 30 secs fast,’ says Famutimi. ‘That’ll sort your endorphin rush.’
01A/ Chest Press
Lie on a bench with two dumbbells above your chest and your arms extended. Lower the weights to your sides until you feel a slight stretch across your chest, then exhale as you press back up to the top again.
01B/ Single-Arm Row
Stand up and rest one hand and a knee on a bench. Pull the dumbbell to the bottom of your ribs, squeezing your shoulder blade. Lower to the start. Do half of your reps, then switch arms.
02A/ Incline Chest Fly
Hold the dumbbells above your chest with your arms slightly bent. Lower them outwards in an arch until you feel a stretch across your chest, maintaining a bend in your elbows. Now, bring them back in.
02B/ Reverse Fly
Turn around to rest your che
