Leg Press Sit in the leg press machine with your head and back against the pads. Put your feet shoulder-width apart on the footplate with your knees at 90 degrees. Push against the footplate while keeping your knees in line with your feet. If the machine has handles, you can hold them for stabilization. Push until your knees are straight and slowly return to the starting position. Back Squats Stand with a barbell on your back and your feet shoulder-width apart. Turn your toes outwards about 30 degrees. When you squat down, make sure your knees track in line with your feet. Keep your back straight. Squat down until your thighs are parallel to the ground. If you can’t squat that low without rounding your back, only go as low as you can. Weighted Pull-ups Grip a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Start with your arms straight and pull yourself up until your chin reaches the bar. Slowly lower yourself. You can either use a weighted belt or a dumbbell to add weight. If you use a dumbbell, hold it between your feet. Biceps Curls Stand with your feet shoulder-width apart and your back straight. Hold a dumbbell in each hand with your palms facing away from you. Curl both dumbbells to your chest. Slowly lower the weight back to the start position. Don’t bend your spine or use your legs to bump the weight up. Romanian Deadlifts Start with the bar on the floor over the balls of your feet and your feet shoulder-width apart. Grip the bar in a neutral grip slightly wider than shoulder-width apart. Pull the bar off the floor with your abs and glutes braced. The lift starts when you’re standing fully upright with the bar against your thighs. Take a deep breath and lower the bar while keeping your back straight and shins vertical to the ground. Lower the bar until it reaches the bottom of your kneecaps.