Sets: 3 Reps: 5
Stand with your feet hip-width apart. Bend down and grasp the bar just outside your knees. Take a deep breath, then sit back on your heels. Keep your lower back in its natural arch and pull the bar as you rise until your hips are locked out.
2. One-arm Dumbbell Row
Sets: 3 Reps: 10
Hold a dumbbell in one hand and rest your opposite hand and knee on a flat bench. Allow the arm with the dumbbell to hang. Pull it to your ribs. Complete your reps and repeat on the opposite side.
3. Face Pull
Sets: 2 Reps: 15
Attach a rope handle to the top pulley of a cable station and hold an end in each hand with your palms facing each other. Pull the handle to your forehead, flaring your elbows out so your shoulder blades are fully retracted. Hold this position for one second.
4. Lat Pulldown
Sets: 4 Reps: 8
Attach a pulldown bar to the top pulley of a cable station and secure your knees. Hold the bar with your hands outside shoulder width and your palms facing away. Pull the bar to your collarbone, pushing your chest out.
5. Barbell Curl
Sets: 3 Reps: 12
Hold a barbell with your arms extended in front of you (an EZ-curl bar is OK if the straight bar aggravates your wrists). Without moving your elbow forward, curl the bar to collar bone level. Do not lean back to cheat the weight up.
Perform burpees for 15 seconds. Rest 45 seconds and repeat five to eight times. To do a burpee, squat down and place your hands on the floor. Shoot your legs back into pushup position, and then reverse to come back up to standing.