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1 SUMO DEADLIFT
Stand with your feet wider than shoulder- width apart and turn your toes 45 degrees outward. Squat down and grab the bar with a shoulder-width, palms-down grip[1]. 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 [2].Reverse the motion and return the bar to the floor. That’s one rep.
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2 CLOSE-GRIP BENCH PRESS
Lie back on a bench and grab the bar overhand with a shoulder-width grip [1]. Keeping your elbows close to your sides, bring the bar to the lower part of your chest [2].Press the bar back to the starting position. That’s one rep.
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3 DUMBBELL REVERSE LUNGE
Hold a dumbbell in each hand [1],step back with your right leg, and lower yourself until your front thigh is parallel to the floor and your back knee nearly touches the floor [2]. Reverse the motion to return to the starting position. That’s one rep. Complete six reps on your left leg, then repeat on the opposite side.
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4 DUMBBELL PUSH PRESS
Hold a heavy dumbbell in each hand at shoulder height. Dip your knees (as if you were about to jump) [1]and then explosively straighten them as you press the dumbbells straight overhead[2]. Lower the weights back to shoulder level. That’s one rep.
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5 SCAP PUSHUP
Get into pushup position. Now simply squeeze your shoulder blades together (allowing your torso to move closer to the floor) [1]and then spread them apart
(your torso will move further from the floor) [2].That’s one rep. 1
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