Day 1 Exercise 1

Squat

Sets: 5 Reps: 5

Grasp the bar outside shoulder width and squeeze tightly. Pull your shoulder blades together and arch your back to take the bar off the rack—it should rest on your traps or rear delts. Step back with your feet shoulder width apart. Lower into the hips first, until your thighs are at least parallel to the floor.

Day 1 Exercise 2

Dip

Sets: As many as needed Reps: 50 total

Hold the parallel bars of a dip station and lower your body until your upper arms are parallel to the floor.

 

Day 1 Exercise 3

Romanian Deadlift

Sets: 4, Reps: 10

Hold a barbell in front of your thighs with a shoulder-width grip. Push your hips back and lower the bar, keeping your weight on your heels while maintaining the natural arch in your lower back. Allow your knees to bend slightly and lower until your back is about to lose its arch.

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Day 2 Exercise 1

Overhead Press

Sets: 5 Reps: 5

Grasp the bar slightly wider than shoulder width. Take it off the rack, holding it at shoulder level with your elbows forward slightly and upper arms almost parallel to the floor. Squeeze your shoulders together and push your chest out, then press the bar over and slightly behind your head.

Day 2 Exercise 2

Front Squat

Sets: 5, Reps: 5

Step under a barbell resting on a squat rack and let it rest on the front part of your shoulders. Cross your arms so your hands reach across to the opposite shoulder to hold the bar in place. Unrack the bar and squat as low as you can while keeping your lower back flat.

Day 2 Exercise 3

Pull Up

Sets: As many as needed Reps: 50 total

Hold a pull-up bar with a grip wider than shoulder width. Pull yourself up.

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Day 3 Exercise 1

Deadlift

Sets: 5, 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.

Day 3 Exercise 2

Deadlift

Sets: 5 Reps: 5

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 3 Exercise 3

Back Extension

Sets: As many as needed Reps: 50 total

Set yourself up on a back extension apparatus, with your upper thighs in contact with the pads. Bend your hips and lower your body until your lower back begins to lose its arch. Squeeze your glutes and pull yourself back up.

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