Lie back on a flat bench. Using a medium width grip (a grip that creates a 90 degree angle in the middle of the movement between the forearms and the upper arms), lift the barbell from the rack and hold it straight over you with your arms locked.

Slowly lower the barbell until it touches your middle chest. Hold for a second.

Using your chest muscles, push the barbell back to the starting position. Lock your arms and squeeze your chest in the contracted position at the top of the motion. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.

Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip.

While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.

Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position. Repeat the exercise according to the training plan.

Step under the bar and place it at the back of your shoulders (slightly below the neck). Hold on to the bar using both arms at each side (palms facing forward) and lift it first by pushing with your legs and at the same time straightening your torso. Step using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.

Slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes less than 90 degrees.

Raise the bar by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat the exercise according to the training plan.

Stand with your feet shoulder width apart. Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Your arms should be next to your torso.

Raise the dumbbells as you rotate the palms of your hands until they are facing forward. Continue lifting the dumbbells until your arms are extended above you in a straight arm position. Pause for a moment at the top.

Begin to lower the dumbbells to the starting position with the wrist rotation. Repeat the exercise according to the training plan.

Secure your legs at the end of the decline bench and slowly lay down on the bench. Put your hands behind your head.

Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.

Keep raising your upper body slowly. Continue crunching up as more as you can. Hold this contracted position for a second.

Lower your body back down slowly to the starting position. Repeat the exercise according to the training plan.

Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench.

As you keep your legs extended and locked, raise your legs until they make a 90 degree angle with the floor.

Rotate and elevate your pelvis to raise your glutes from the bench. Hold this position for a second.

Lower your glutes to the bench.

Slowly lower your legs back down to the starting position and repeat the exercise according to the training plan.