Sample Workout Bench Press - 3 sets of 8 Lie on a bench with your feet flat on the floor. Grip the bar with your hands slightly wider than shoulder-width apart. Unrack the bar and take a deep breath as you lower it to your chest. Pause for a moment with the bar against your chest and breathe out as you straighten your arms. You should do this exercise with a spotter. This exercise works primarily your chest and shoulders. If you feel pain in your elbows or shoulder joints, stop immediately. Pull-Ups - 3 sets of 5 Grip a pull-up bar with your hands shoulder-width apart and palms facing away from you. From straight arms, pull yourself up until your chin reaches the bar. Pause for a moment and slowly return to the start position. If you can’t do five pull-ups with your body weight, use a pull-up assist machine. Standing Military Press - 2 sets of 10 Stand with good posture with a barbell resting on your shoulders and your hands gripping it shoulder-width apart. Take a deep breath and push the bar up without shifting your posture. Stop when your arms are straight and the bar is overhead. Pause for a second and slowly return to the starting position. Triceps Cable Pull-Downs - 2 sets of 10 Start with a straight bar attached to a high pulley. Grip the bar with your palms facing down while standing with good posture. Without shifting your body weight, pull the bar down and keep your arms tight to your body. Pause when your arms are almost extended and slowly return to the starting position. Barbell Curl - 2 sets of 10 Stand tall with good posture and hold a bar with a shoulder-width grip. Take a deep breath and exhale while curling the bar until it reaches your shoulders. Don’t shift your posture or upper arms during the lift. Pause for a second at the top and slowly return to the starting position. Dips: 2 sets of as many as you can Grip the dip bars with your arms straight. Lower yourself until your upper arms are parallel to the floor. Pause for a moment and push yourself back to the starting position. If you aren’t strong enough to perform a dip, you can use a dip assist machine at the gym. If your gym doesn’t have a dip assist machine, you can make the exercise easier by only going halfway down.