If anyone can show you how to build and maintain muscle, it’s the Gladiators. Sabre, formally known as Sheli McCoy, has been training for 13 years as both a CrossFit and Olympic weightlifting athlete. She’s represented Scotland and competed internationally, and in 2025, she took part in the Weightlifting World Championships.

Yes, she trains hard, but training smart matters even more – and for her that means doing the exercises that guarantee results. ‘Getting healthier isn’t just about doing more – sometimes it’s about doing less, and doing it better,’ she told The Sun. Focussing on results has paid off: she can now deadlift 160kg and trains in CrossFit for 16 to 20 hours per week. Below, find her three non-negotiable upper-body moves for lifelong strength, how to do them properly, and how to make them into a workout. ‘Save it. Do it. Get buff. Be happy,’ says Sabre.

Workout: Perform four sets of dumbbell rows and single-arm dumbbell reverse flys as a superset on the right, then repeat on the left. Rest for two-three minutes between sets. Perform eight barbell standing shoulder presses to finish as a single set.

1. Single dumbbell bent-over row

Place one knee and the same-side hand on a flat bench for support, with your other foot planted on the floor and your torso hinged forward so your back is flat and parallel to the ground. Hold a dumbbell in your free hand, arm hanging straight down below your shoulder, palm facing in, with a soft bend in the elbow

Then draw the dumbbell towards your waist, keeping the elbow tucked into your side.

To complete the rep, extend the arm back to the starting position.

2. Single-arm dumbbell reverse fly

Place one knee and the same-side hand on a flat bench for support, with your other foot planted on the floor and your torso hinged forward so your back is flat and parallel to the ground. Hold a dumbbell in your free hand, arm hanging straight down below your shoulder, palm facing in, with a soft bend in the elbow.

Keeping your core braced and hips square to the floor, raise the dumbbell out to the side in a wide arc until your arm is in line with your shoulder. Focus on squeezing your shoulder blade back and down rather than shrugging. Lower slowly with control to the start position and repeat.

3. Barbell standing shoulder press

Stand with feet hip-width apart and hold a barbell at shoulder height with hands just wider than shoulder-width, palms facing forward and elbows slightly in front of the bar. Brace your core, squeeze your glutes and keep your ribs down to avoid arching your lower back.

Press the bar straight overhead until your arms are fully extended and biceps are by your ears, moving your head slightly back to let the bar travel in a straight line. Lower under control to shoulder height, reset your brace, and repeat.

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