1) Bulgarian Split Squat
Sets: 4 Reps: 6 (each leg)
Hold a heavy dumbbell at chest level or two dumbbells at your sides.
2) Bench Press
Sets: 4 Reps: 5
Hold the bar with an overhand, outside-shoulder width grip. Squeeze your shoulder blades together and arch your back. Take the bar out of the rack, lower it to just below your sternum, then push your feet hard into the floor to help you press the weight up.
3) Dumbbell Row
Sets: 4 Reps: 6, 6, 6, 20 (each side)/p>
Perform three sets of six, then reduce the load by 20%, and complete one set of 20 reps.
4) Off-Bench Side Plank
Sets: 3 Reps: Hold for 20 seconds (each side).
Lie sideways across a bench and hook your feet under a dumbbell rack or other sturdy object. Only your hips should be supported by the bench. Hold the position.