Sets: 4, Reps: 5
Stand with your feet about hip-width apart. Bend down and grab the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drop your hips, and drive your heels into the floor. Pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs. Increase the weight each set until you hit your five-rep max on your fourth (final) set. Do not go to failure.
Sets: 4, Reps: 5, 5, 5
Hang from a chin-up bar with an underhand grip, hands shoulder-width apart. Pull yourself up until your chest is above the bar. Perform three sets of five reps and then one set of as many as possible. If you can do three sets of five with your body weight, add weight with a belt.
3) Dumbbell Floor Press
Sets: 4 Reps: 8
Lie on the floor with a dumbbell in each hand, holding the weights over your chest. With palms facing, lower the weights down until your triceps touch the floor. Pause for a moment, then press the dumbbells up.
4) Dumbbell Reverse Lunge
Sets: 3 Reps: 8
Hold the handles of an ab wheel and kneel down on the floor behind it. Keeping your abs braced and your torso straight, roll the wheel forward as far as you can before you feel your lower back is about to sag. Pull yourself back to the starting position.