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Duration: 60 minutes - 5 Exercises - Equipment: Needed
Try to do 2 sets and 2 reps for all of the exercises listed. However, if you feel like increasing or decreasing the reps, please do so.
Exercise 1: Overhead Barbell Press
Use the barbell at shoulder height kept resting on the collarbone. Keep the hands slightly wide so that they are as wide as your shoulder width or more. Now, with a small jerk, move the barbell upwards by straightening your hand. Actively engage your core as you bring the barbell down. Do not rest the barbell on your chest when you bring it down.
Exercise 2: Bench Press
To do this, you need a bench and rack. Or, if you have a friend, you can ask him to help. Take the barbell from the rack while lying on the bench. The barbell stays centered on your chest. Keep your arms wide so that you feel the strain when the barbell comes down. Bring the barbell to the chest but do not let it touch the chest. Raise it again and do as many reps as required.
Exercise 3: Squat
In this, you rest the barbell on your shoulders behind your head. Begin in a standing pose and lower the bar by bending your knees. Keep the barbell centered over your heels. Do not bend your back. If your legs slip, use a rug to keep them firmly level. Move up to the standing level and repeat the cycle.
Exercise 4: Deadlift
Stand over the barbell and grip it with as if it was a motorcycle bar. Lift the barbell to your waist in a smooth action. Push outwards with your hips and expand your chest. Lower it to the ground keeping the back straight and the core tight.
Exercise 5: Pull-up
For this, you need the pull-up bar. Keep the hands a little wide, at least wider than your shoulder width. Bend your legs and concentrate on the upward movement. When you reach the top, smoothly glide down so you feel no strain in your hands. When you reach the lowermost point, pull yourself up again.
