1A) Front Squat(Cross-grip)
Cross your arms over your chest, step under the bar. Press the bar into your collarbone with your fingers. Keep your elbows high as you lift the bar off the rack and lower yourself into a squat.
1B) Neutral Grip Pull-up
Use a pull-up bar with parallel-grip handles or hook a V-grip handle from a cable station over the bar. Hang with your palms facing each other and then pull yourself up.
1C) Triceps Press-down
Attach a rope handle to the high pulley of a cable machine and grasp one end in each hand. Bend your elbows and hold them tight at your sides. Extend your elbows and pull the handle apart.
2A) Dumbbell Flye
Hold a dumbbell in each hand and lie back on a fl at bench. Extend your arms over your chest. Keep a slight bend in your elbows as you open your arms wide and lower the weights until your hands are in line with your shoulders.
2B) 45-Degree Back Extension
Mount a back extension apparatus and brace your legs and upper thighs. Bend your hips and lower your body until you feel your lower back is about to lose its arch. Squeeze your glutes and pull yourself back up. 2C) Swiss Ball Knee Tuck Get into pushup position and rest your feet on a Swiss ball. Keep your arms straight and bring your knees toward your chest without closing the arch in your lower back.