Exercise 1
Bench Press
Sets: 3 Ladders
Lie on the bench and plant your feet firmly. Grab the bar with a shoulder-width grip and squeeze your shoulder blades together. Arch your lower back, but keep your butt on the bench. Tense your whole body and then unrack the bar. Lower the bar to your sternum, pushing your chest out to meet it and tucking your elbows toward your sides. Pause for three seconds and then press it up.
Exercise 2
Front Squat
Sets: 3 Ladders
With the barbell on the supports of a power rack at about shoulder height, grab the bar overhand and then wedge yourself under it so that the bar rests on your shoulders. Step out of the rack and squat as low as you can while keeping the lower back flat. Pause for three seconds, then drive with your legs to return to the starting position.
Exercise 3
Tug-of War Row
Sets: 3 Ladders
Attach a V-handle to the low pulley of a cable station and stand back until the cable is about 45 degrees to the floor under tension. Sit back on your heels and row the handle to your sternum. Pause for three seconds, fighting the weight by pushing your chest out and holding the pull
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