1. SNATCHGRIP HIGH PULL
Sets: 5 Reps: 3
Stand with your feet shoulder-width apart, holding the bar with your hands double that width. Keeping your lower back arched, bend your hips back till the bar reaches above your knees. Bend your knees slightly more— your shoulders should be in front of the bar. Immediately explode the bar upward until it’s at chest level and your upper arms are parallel with the floor.
2. BENTOVER ROW FROM FLOOR
Sets: 4 Reps: 10
Grasp the bar with an overhand grip at shoulder width and let it hang in front of your thighs. Bend at the hips and knees and lower your torso until it’s parallel with the floor—let the bar rest on the floor. Squeeze your shoulder blades together and pull the bar to your belly. Return the bar to the floor after each rep.
Sets: 4 Reps: As many as possible
Hang from the bar with your hands outside shoulder width, palms facing forward. Pull your chin over the bar.
4. CLOSE-GRIP PULLDOWN
Sets: 4 Reps: 15
Attach a close-grip handle to the pulley of a lat-pulldown station (if you have only a straight bar available, grasp it at shoulder width, with palms facing you). Set up at the machine so your knees are braced and grasp the handle with palms facing each other. Pull the handle to your collarbone, driving your elbows down and back as you pull.
5. BEHIND-THE NECK PRESS
Sets: 4 Reps: 8
Stand holding the barwith hands just outside shoulder width so your forearms are perpendicular to the floor. Press the bar straight overhead, then lower it behind your head, stopping halfway down your neck. Press back up to begin the next rep. Try to keep your head upright and use a conservative load to ensure proper form.
6. LATERAL RAISE
Sets: 4 Reps: 15
Hold a dumbbell in each hand by your sides. Raise your arms out 90 degrees until they’re parallel with the floor, rotating your wrists so your pinkies are higher than your thumbs at the top.