Make your upper body weep with the The Smiter workout. Specifically designed to transform you into a formidable striking machine it gives your upper body muscles barely a breather as it takes you from one exercise to the next. A couple of things to watch on form here: A. When your body's straight keep your abs slightly tensed and do not lean forward when lifting, that way you work abs, core and lower back. B. When doing shoulder press always bring the weight to balance first at the very top of the shoulder (without touching), that way; when you lift you also activate the upper back muscles. C. Watch the grip changes in the shoulder press between the first and last rows of exercises, they activate different muscles groups and spread the load differently.
Extra Credit: Use 8kg+ (16lb+) dumbbells.