1) Bench Press Sets: 4 Reps: 8 @ 65% 70% of max Hold the bar with an overhand, outside- shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar off of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight back up. 2) Incline Dumbbell Press Sets: 3–4 Reps: 8–12 Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead. 3) One-Arm Dumbbell Row Sets: 3–4 Reps: 8–10 Grab a dumbbell in one hand and rest the opposite hand and knee on a bench. Keeping your lower back in its natural arch, row the weight until it touches your side. Do all your reps with one arm first, then switch sides. That’s one set. 4a) Dumbbell Curl Sets: 3–4 Reps: 12–15 Hold a dumbbell in each hand with your arms at your sides. Keeping your elbows close to your sides, curl the weights up to shoulder level. 4b) Face Pull Sets: 3–4 Reps: 12–15 Attach a rope handle to the top pulley of a cable station and grab an end in each hand. Squeezing your shoulder blades together, row the handle to your forehead. 5) Weighted Sit-Up Sets: 3–4 Reps: 12–15 Hold a weight behind your head and lie on your back on the fl oor. Raise your torso off the floor as high as you can.