Barbell Squats Begin with the barbell supported on the top of your shoulders. Keep your chest lifted and face forward with your feet hip-distance apart. Lower yourself by bending at the knees, keeping your torso as upright as possible. Continue until your thighs are parallel to the floor, keeping your weight in the front of your heel. Use your lower legs to reverse the motion. Do 3 to 5 sets of 4-8 reps. Barbell Deadlifts Place the barbell on the ground and approach it so that it is centered over your feet. Keep your feet hip-distance apart. Bend at the hip to grip the bar, hands shoulder-width apart, palms facing away from you. Inhale, then lower your hips and flex your knees until your shins touch the bar. Keeping your chest up and your back arched, drive through the heels to move the weight upward. After the bar passes your knees, pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Bend at the hips to lower the bar to the floor. Do 3 to 5 sets of 4-8 reps. Bench Press Lie on the bench with your eyes under the bar. Grab the bar with your palms facing away from you. Unrack the bar by straightening your arms. Lower the bar to your mid chest. Press the bar back up until your arms are straight, exhaling. Perform 5 sets of 5 reps. Overhead Press Stand with your entire body tight and rigid. Hold the barbell just above your upper chest, hands slightly wider than shoulder width. Press the bar upward in a vertical line, inhaling as you raise your chest towards the ceiling by pulling your shoulders together. Exhale as you lower the bar slowly back to the starting position. Do 3 to 5 sets of 4-8 reps. Pull Ups Grab the pull up bar with your palms facing away from you, hands slightly more than shoulder-width apart. Engaging your shoulders, pull down on the bar to hoist your body up until your chin is past the bar. Make sure to engage your core and glutes the entire time as well. Lower yourself slowly back down. Do 3 to 5 sets of 4-8 reps. Bent Over Barbell Rows Holding a barbell with your palms facing down, bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is nearly parallel to the floor. Keeping your torso stationary, breathe out and lift the barbell to you. Keep your elbows close to your body, using only your forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Inhale and slowly lower the barbell back to the starting position. Do 3 to 5 sets of 4-8 reps.