BARBELL SHRUG: Hold the second position for three seconds.
BODY-WEIGHT TRICEPS EXTENSION: Keep your body in a straight line and lower yourself until your head is beneath the bar. Use your triceps to push yourself back to the starting position.
BARBELL CURL: Take three seconds to lower the bar. (You may want to use an EZ curl bar to lessen the strain on your wrists.)
DEADLIFT: Perform the deadlift in Weeks 1, 3, 5, and 7, according to the following guidelines:
Week 1: Sets: 4 Reps: 10 Rest: 3 min.
Week 3: Sets: 4 Reps: 8 Rest: 3 min.
Week 5: Sets: 5 Reps: 6 Rest: 21/2 min.
Week 7: Sets: 6 Reps: 4 Rest: 2 min.
BACK EXTENSION: Perform the back extension in Weeks 2, 4, 6, and 8, according to the following guidelines:
Sets: 3 Reps: 8-10 Rest: 2 min. (Applies to each week.)
SNATCH-GRIP BARBELL SHRUG:
Perform the snatch-grip barbell shrug in Weeks 2, 4, 6, and 8 only. On odd-numbered weeks, move directly to exercises 4A and 4B.