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Get Back into Weight Training Now (Workout Routine)

Been on workout hiatus? You only need these four lifts to get strong again.

Day 1 Exercise 1

Deadlift

Sets: 5 Reps: 5

Intensity: Heavy, 5x5 at 85%

Stand with your feet about hip-width apart with your toes facing straight ahead. Squat down and grab the bar outside your knees with a palms-down grip. Keep your lower back in its natural arch and drive your heels into the floor. Push your hips forward as you rise, lifting the bar until it’s in front of your thighs.

Day 1 Exercise 2

Front Squat

Sets: 5 Reps: 5

Intensity: Heavy, 5x5 at 85%

Start with the barbell on the supports of a squat rack. Grab the bar and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingertips—as long as you keep your elbows raised, you’ll balance the bar. Squat as low as you can keeping your lower back flat.

 

Day 1 Exercise 3a

Chin-Up

Sets: 5, Reps: 5

Intensity: Heavy, 5x5 at 85%

Hang from a chin-up bar with your hands shoulder-width apart and your palms facing you. Pull yourself up until your chin is over the bar.

Day 1 Exercise 3b

Overhead Press

Sets: 5, Reps: 5

Intensity: Heavy, 5x5 at 85%

Stand with your feet shoulder-width apart and grab the bar with a slightly wider than shoulder-width grip. Squeeze your shoulder blades together and push your chest out. Press the bar overhead and slightly backward so that it ends up in line with the back of your head.

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