1 BENCH PRESS

SETS: 6 REPS: 4

Grab the bar with an overhand, outside-shoulderwidth grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out.

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2 OVERHEAD PRESS

SETS: 4 REPS: 8

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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3A PULLUP

SETS: 4 REPS: 6

Hang from a pullup bar with hands outside shoulder width and palms facing forward. Pull yourself up until your chin is over the bar.

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3B DIP

SETS: 4 REPS: 8

Go to a parallel bar dip station and suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor.

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4 BENTOVER ROW

SETS: 3 REPS: 8

Hold a barbell in front of your legs 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.

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