Weeks 1 & 2Perform these exercises 2 or 3 days a week in the order shown, with at least 1 day's rest between workouts. Complete three sets of each, resting 1-2 minutes between sets. Aim for sets of 10-15 reps. If that's beyond your chest efforts, just do the best you can.

A. Wide press-upPerform a standard press-up, but with your hands placed wider than shoulder-width apart.

B. Alternating shuffle press-upStart in the classic press-up position. Move your right hand to the left until your two hands are next to each other. Slide your left hand further left until your hands are shoulder-width apart again. Perform a press-up and repeat, moving to the right. That's two press-ups, but only one rep.

C. Diamond press-upPerform a press-up with your hands close enough for the tips of your thumbs and index fingers to touch. That's the diamond shape.

Weeks 3, 4, 5 and 6Perform these variations 2 days a week, completing 4 sets of each variation, resting 1- 2 minutes between sets. Again, aim for 10-15 reps per set, or as many as you can. You'll need a 10-20cm high box. Or the stairs. Just make sure she's not coming down in her heels.

A. One-arm press-upPerform a press-up with your right hand on the floor and your left hand on the box. Switch arms and repeat. That's one rep. Sorry.

B. Cross-over box press-upDo a one-arm press-up with your left hand on the box. From the starting position, lift your right hand to beside your left. Move your left hand down to the floor, with hands shoulder-width apart. Do a press-up. That's one rep!

C. Hands-on-box diamond press-upThere's a clue in the title: perform a diamond press-up, but with both hands on the  box. Job done!

D. Dynamic box press-upPlace your hands on a box in the diamond press-up position. Lower your body and press explosively off the box, so your hands land on the floor with the box between them. Watch that chin. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That's one rep. You've earned the right to a Balboa-esque grunt on this one. Bring it on, champ.

Weeks 7 & 8Thanks to your hard work you will have now built base muscle endurance (weeks 1 and 2), and added strength. This final phase develops the explosiveness and speed which will give you a performance edge in any sport that uses your upper body, plus the size and definition that gives you an aesthetic edge when it comes to removing your shirt in female company.It doesn't come easy, though: You'll now complete the same exercises as in phase 2 (weeks 3 to 6), but as a circuit, performing one exercise after the other with no rest in between. Try to perform 10 reps of each exercise. That's a set. Rest for 1-2 minutes, then repeat for a total of four sets. Collapsing is optional. Do this twice a week, allowing 3 days of rest between sessions. You'll need it.