Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward.

As full extension is achieved, transition into the final pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Drop the barbell back into the starting position and repeat the exercise according to the training plan.

Stand tall, position feet into a shoulder width stance and hold a barbell across your upper back.

Step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.

Using mainly the heel of your foot, push up and go back to the starting position. Repeat the exercise according to the training plan alternating legs.

Grab the pull-up bar with the palms facing forward using the shoulder width grip. As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out.

Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat the exercise according to the training plan.

Lie with your back flat against the ground. Grab a barbell off a squat rack or have a partner hand you the barbell and hold it with a wide overhand grip, just beyond shoulder width.

Raise the barbell up overhead, bringing it above your chest with your arms fully extended. Extend arms upward, keeping the elbows locked.

Slowly lower the barbell until your elbows are resting on the ground. Return to the starting position and repeat the exercise according to the training plan.

Stand bent forward at the waist with your torso almost parallel to the ground, while bending your knees slightly. Hold the bar with your arms fully extended.

Use the strength of your back and arm muscles to lift the barbell toward your stomach, while squeezing your shoulder blades. Lift the barbell until it touches your stomach.

Return the barbell to the starting position using your back and arm muscles in a controlled manner, and repeat the exercise according to the training plan.

Lie on the ground face down and place your hands about slightly wider than shoulder width apart from each other holding your torso up at arm’s length. Place your toes on top of a flat bench. This will allow your body to be elevated.

Lower yourself until your chest almost touches the ground.

Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. After a second pause at the contracted position, repeat the exercise according to the training plan.

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Bend the knees slightly and keep the shins vertical, hips back and back straight.

Keeping your back and arms completely straight at all times, use your hips to lift the barbell.

Once you are standing completely straight up, lower the barbell by pushing the hips back, only slightly bending the knees, unlike when squatting.

Go back to the starting position and repeat the exercise according to the training plan.