Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211 Rest: 120 Seconds
Stand with your feet between hip and shoulder-width apart, your toes facing straight ahead. Squat down and grab the bar with an outside-shoulder-width, palms-down grip . Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise to hip height . Reverse the motion and return the bar to the floor. That's one rep.
Sets: 2-3 Reps: 12 Tempo: 311 Rest: 60 Seconds
Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you're suspended over the bars . Now bend your elbows and lower your body until your upper arms are parallel to the floor . Push yourself back up to the starting position. That's one rep.
2B Bulgarian Split Squat
Sets: 2-3 Reps: 12 (each leg) Tempo: 311 Rest: 60 Seconds
Stand a few feet in front of a bench, bend the knee of one leg, and rest the top of that leg's foot on the bench . Keeping your torso upright, bend your opposite knee and lower your body until your back knee touches the floor (but do not rest it on the floor) . Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that leg, and then switch legs and repeat. When you can perform three sets of 12 reps, hold dumbbells in your hands.
3A Triceps Pressdown
Sets: 2 Reps: 12 Tempo: 311 Rest: 60 Seconds
Attach a rope handle to the pulley of a cable station. Stand facing the machine and grab one end of the rope in each hand . Keeping your elbows tight against your sides, straighten your arms, pressing the handle downward . Reverse the motion until your elbows are fully bent again, but do not let the weight you're using rest on the stack. That's one rep.
3B Russian Twist
Sets: 2 Reps: 12 (each side) Tempo: X Rest: 60 Seconds
Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left , and then reverse the motion, twisting as far as you can to the right . That's one rep.