Bench Press 3 to 5 sets 5 to 10 reps Always make sure you have a spotter before bench pressing. Start by lying on a bench with your feet flat on the floor. Grip a bar with your hands shoulder-width apart. Derack the bar and hold it with your arms straight. Slowly inhale as you lower the bar to your rib cage. Tap the weight to your chest and pause for a second. Exhale while pushing the bar back to the starting position. If you feel any shoulder or elbow discomfort, stop the exercise. Pull-Ups 2 to 3 sets 3 to 10 reps Grip a pull-up bar with your hands shoulder-width apart and palms facing away from you. Start with your arms straight and your feet off the floor. Pull yourself up until your chin reaches the bar. Pause for a second a slowly lower yourself back to the starting position. Dumbbell Biceps Curl 2 to 4 sets 10 to 15 reps Stand with a dumbbell in each hand and your palms facing up. Brace your core and take a deep breath. Slowly exhale as you curl the weights to your shoulders. Keep your core braced while curling and don’t let your body sway back. Slowly lower the weight back to the starting position while inhaling. Wrist Curls 2 to 4 sets 10 to 20 reps Stand tall with a dumbbell in each hand and the back of your hands facing forward. Extend your wrists so that you lift the weight. Hold for a second when your wrists are fully extended and then slowly lower the weight back to the starting position. Dumbbell Shoulder Press 2 to 3 sets 8 to 12 reps Sit on an incline bench adjusted so that the back of the bench is vertical or one notch below vertical. Sit with a dumbbell in each hand and your back against the bench. Lift the dumbbells so that you’re holding them by your shoulders with your elbows pointing down. Take a deep breath and push the dumbbells up until your arms are straight. Pause for a second and slowly lower them until they’re back in the starting position.