Back Squats Stand with a barbell on your back in a squat rack. Adjust your feet so that they’re shoulder-width apart and your toes are facing outwards about 30 degrees. Squat down with the bar while keeping your knees in line with your toes. Go as low as you can without rounding your back and then return to the starting position. Pull-ups Hold the pull-up bar with your palms facing away from you and your hands shoulder-width apart. Starting with your arms straight, pull yourself up until your chin is level with the bar. Slowly lower yourself and repeat. Standing Biceps Curls Stand with your back straight and your feet shoulder-width apart. Hold a dumbbell in each hand. With your palms facing up, curl both dumbbells to your chest. Pause for a second at the top and then slowly return to the starting position. Don’t bend your back or knees during the lift. Bench Press Lie on a bench with your hands gripping the barbell shoulder-width apart. Unrack the bar and hold it over your chest with your arms straight. Slowly lower the bar to your chest, pause for a second at the bottom of the lift, and push the bar back to the starting position. Leg Press Sit in the leg press machine with your back against the padding. Put your feet shoulder-width apart on the footplate. Push against the footplate until your legs are straight but not locked at the knee. Keep your knees in line with your toes. Slowly lower the weight until your knees are at about 90 degrees. Bent Over Barbell Row Hold a barbell with your palms facing down. Bend your knees and lean at the waist so that your torso is forward. Your back should be almost parallel with the floor. Pull the bar to your chest, pause for a second, and slowly lower it again.