NOTE: Choose a light weight and use the same load on every exercise. Perform each lift one after the other without rest in between. Complete 12 reps per move. Rest as needed at the end, and then repeat for five total sets.
Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can. Try to get your thighs at least parallel to the floor. Keep your posture as upright as possible and maintain the normal arch in your lower back.
2 Overhead Press
Stand with your feet shoulder-width apart or slightly narrower and grab the bar with a slightly wider-than-shoulder-width grip. To get the bar into position, you can either explosively heave it up off the floor and up to your shoulders, or set the bar at shoulder level on the supports of a power rack. Squeeze your shoulder blades together, and push your chest out. Begin pressing the bar overhead, retracting your head as the bar rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head.
3 Bentover Row
Hold a barbell at hip level and lower your torso until it's parallel to the floor. Keep your lower back in its natural arch throughout the exercise. Squeeze your shoulder blades together and row the weight up until it touches your sternum..
4 Barbell Curl
Hold a straight bar with hands shoulder-width apart. Keeping your elbows braced against your sides, curl the bar as high as you can.
Hold a barbell in front of your thighs at arm's length. Shrug your shoulders as high as you can.
6 Romanian Deadlift
Hold a barbell in front of your thighs with a shoulder-width grip. Bend your hips and then your knees while maintaining the natural arch in your lower back, and lower your torso until you feel the arch is about to be lost. Keep the bar pulled close to your body at all times.
7 Barbell Rollout
Load light weight plates on a barbell and set it on the floor. Hold the bar with both hands and kneel on the floor so the bar is in front of your shoulders. Keeping your abs and hamstrings braced, roll forward as far as you can until you feel your lower back is about to sag.