1A. BENCH PRESS
Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
1B. BULGARIAN SPLIT SQUAT
Reps: Count down from 5
Stand lunge length in front of a bench. Hold dumbbells at your sides and rest the top of your right foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel with the floor. Perform five reps, then lower yourself into the bottom position and hold for five seconds. Continue counting down to one rep.
Reps: As many as possible
Hang from a chinup bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.
2B. LATERAL RAISE
Reps: Count down from 6
Raise dumbbells out to your sides, just above 90 degrees. Do six reps, then hold the up position for six seconds. Continue counting down to one rep.
2C. SIDE PLANK
Reps: Hold for 30 sec. (each side)
Lie on your right side and rest your weight on your right forearm. Stack your feet. Brace your abs and raise your hips off the floor. Hold the position. Repeat on the other side.
3A. ALTERNATING DUMBBELL CURL
Reps: 10 (each side)
Stand holding a dumbbell in each hand. Keeping your upper arm at your side, curl one dumbbell. Lower it and curl the other.
3B. LYING TRICEPS EXTENSION
Lie on a bench holding an EZ-curl bar. Raise the bar over and slightly behind your head so you feel a stretch in your triceps when you bend your elbows. Lower the weight behind your head and, without moving your upper arms, extend your elbows to lockout.