1 BENCH PRESS
SETS: AT LEAST 5 REPS: WORK UP TO A 3RM REST: AS MUCH AS NEEDED
Lie on the bench, grab the bar underhand, and pull your torso up and forward, resting your head on the bench before the rest of your body. Your eyes should be under the bar.
This should also cause your knees to bend 45 degrees so that your feet are planted far back—it's OK if the balls of your feet are in contact with the floor but your heels are in the air. Now switch to an overhand, shoulderwidth grip. Lift the bar off the rack and hold it directly above your chest . Squeeze the bar hard and arch your upper back. Lower the bar to just below your nipples .
Once the bar touches your chest, push your feet hard into the fl oor (dropping your heels if they're up). Press the weight up, focusing on pushing the bar back slightly toward your face. When the bar is halfway up, begin fl aring your elbows outward to lock it out. That's one rep.
2 NEUTRAL-GRIP FLOOR PRESS
SETS: 4 REPS: 8, 8, 6, 5 REST: 180 SEC.
Hold a dumbbell in each hand and lie on the floor, your knees bent 90 degrees. Keeping your elbows close to your sides, lower the weights with your palms facing your sides until your triceps touch the floor . Press the weights straight up  and then return to the starting position. That's one rep. Perform eight reps the first and second sets, then six reps the third, and five reps the fourth.
3 DUMBBELL ROW
SETS: 2 REPS: 8, 20-25 REST: 120 SEC.
Hold a dumbbell in one hand and, keeping your lower back in its natural arch, rest your opposite side's knee and hand on a bench for support. Allow the arm with the weight to hang straight down . Row the weight to the side of your chest . Reverse the motion to return to the starting position. That's one rep. Complete all your reps and then repeat on the opposite arm. Treat the fi rst set as a warm-up and perform eight reps. On the second set, use the heaviest weight you can that allows you to perform 20-25 reps.
4A SEATED DUMBBELL LATERAL RAISE
SETS: 3 REPS: 10 REST: 0 SEC.
Hold a dumbbell in each hand and sit on a bench, your arms hanging at your sides . Raise your arms out 90 degrees so that your upper arms are parallel to the fl oor . Lower them back down to the starting position. That's one rep.
4B SEATED DUMBBELL POWER CLEAN
SETS: 3 REPS: 10 REST: 90 SEC.
Hold a dumbbell in each hand and sit on a bench. Keeping your lower back in its natural arch, lean forward a bit to gather momentum  and then explosively extend your back and shrug your shoulders, pulling the weights up in front of your body. When they reach chest level, flip your wrists over so that your hands end up in the bottom position of an overhead press . That's one rep.
5 ZOTTMAN CURL
SETS: 3 REPS: 8 REST: 60 SEC.
Stand with a dumbbell in each hand as you would to begin a curl, with palms facing your sides . Keeping your elbows tight against your sides, curl the weights up as high as you can . Now turn your wrists over so that your palms face the floor . Slowly lower your arms back to the starting position . That's one rep.