Bench Press Sets: 3-5 Reps: 6-8 Lie on the bench with your hands gripping a bar shoulder-width apart. Derack the bar and position it over your chest. Lower the bar to your chest while inhaling. Pause when the bar touches your chest. Exhales and push the bar back to the starting position. Pull-Ups Sets: 3-4 Reps: 5+ Grip a pull-up bar with your hands shoulder-width apart and your palms facing away from you. Pull yourself up until your chin reaches the bar. Pause for a moment and return to the starting position. If you’re not strong enough to do a pull-up, you can loop a thick exercise band over the bar and put your feet into the bottom of the loop. The elasticity of the band will make the exercise easier. Dips Sets: 3 Reps: 10+ Grip a pair of dip bars (horizontal bars about shoulder-width apart). Face your palms toward you and start with your feet off the ground and your arms straight. Breathe in as you lower yourself down until your upper arms are parallel to the ground. Pause for a moment and push yourself back to the starting position while inhaling. Standing Dumbbell Bicep Curls Sets: 3 Reps: 8-12 Stand with a dumbbell in each hand and your palms facing forward. Take a deep breath and curl both dumbbells to your shoulders while exhaling. Pause when your arms are fully flexed. Lower the weight back to the starting position while inhaling. Don’t swing your back while you lift the weight. Shoulder Press Sets: 3 Reps: 8-12 Sit on an adjustable bench with the back set vertically or one notch below vertical. Sit on the bench with a dumbbell in each hand in contact with your shoulders and your elbows pointing down. Take a deep breath and push both dumbbells over your head while exhaling. Pause when your arms are fully extended. Lower the weight back to the starting position while inhaling.