Day 1 Exercise 1
Sets: 4 Reps: 10, 10, 6, 6
Grab the bar with an overhand, outside shoulder-width 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 in the top position.
Day 1 Exercise 2
Shrug (Not Shown)
Sets: 3 Reps: 10
Hold a barbell in front of your thighs at arm’s length. Shrug your shoulders as high as you can.
Day 1 Exercise 3
Incline Bench Press (Not Shown)
Sets: 4 Reps: 5
Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to you as it comes down. Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out.