WORKOUT

Squat
Set a barbell on a squat rack and grab it with an overhand grip; step under the bar so it rests across your upper back. Lift it off the rack and step back, feet shoulder-width apart. Lower your body, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor or lower, pause, then return to the starting position 1.

Bench press
Grab the bar with your hands just wider than shoulder width and hold it over your chest at arm's length. Lower the bar to your chest, pause, then push it straight up to the starting position 2.


Deadlift

Chinup
WORKOUT B
Deadlift
Set a barbell on the floor and roll it against your shins. Squat and grab the bar with an overhand grip, your hands just outside your legs. With your back fl at and head up, stand up with the barbell, pulling your shoulder blades back and keeping the bar close to your body. Slowly lower the bar to the starting position 1.

Chinup
Grab a chinup bar with a shoulder-width, underhand grip. Cross your ankles and hang at arm's length. Pull yourself up as high as you can. Pause, then slowly return to the starting position 2.