1 BENCH PRESS
Grab the bar with an outside-shoulder-width grip and lift it off the supports of a power rack [1].Lower the bar until it touches the lower part of your chest [2].Now press it back to the starting position. That’s one rep.
2 BARBELL CLEAN
Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders [2].Lower the weight to the floor. That’s one rep.
3 SNATCH PULL
Set up as you would for the barbell clean, only use a grip that’s much wider than shoulder- width [1].Explosively stand up and shrug the bar [2] (your elbows should be bent about 90 degrees). Reverse the motion to return the bar to the floor. That’s one rep.
4 PUSH PRESS
Stand with your feet shoulder-width apart, holding a heavy barbell at shoulder level. Dip your knees [1],and explosively straighten them again, generating enough momentum to help you press the bar straight overhead [2].Lower the bar back to shoulder level. That’s one rep.
5 WIDE-GRIP ROW
Attach a long bar to the pulley of a cable station and sit in front of it, your legs braced against the foot plate (or if you have to sit on the floor like our model, press your feet against something else, such as a weight plate). Hold the bar with an outside-shoulder- width grip and keep your torso perpendicular to the floor [1].Row the weight to the lower part of your chest [2],and then return to the starting position. That’s one rep.
