Greg O'Shea's total-body dumbbell workout to build muscle 

Olympian Greg O'Shea knows what it takes to get in top shape. Join him for week two of his exercise programme to improve muscle strength 

Greg O'Shea. Photograph Moya Nolan

It’s time to dig out those dumbbells that have been gathering dust in the cupboard. For this week’s workout, we’re focusing on weights to encourage muscle growth. Unlike fat loss, the good news is you can target muscle building in specific areas - but we are focussing on a workout that will stimulate muscle growth all over - leg muscles, arms, back and chest.

You can use any weight dumbbells you feel is good for your level of strength but I wouldn’t recommend exceeding 10kgs. Keep an eye on your breathing throughout making sure you don’t hold your breath while lifting. Try to exhale while lifting the dumbbells, and inhale while lowering the dumbbells. This will oxygenate your body and also help you complete the exercise smoothly.