Runn-ing, Barbell reps + 2nd excerise selection

1. Lay flat on a bench.
2. Grab the bar just slightly farther than shoulder width apart.
3. Slowly lower the bar down towards your nipple line while squeezing your shoulder blades together.
4. While maintaining control, press the bar upwards contracting your chest muscles at the top.

Select one of the second exercises below and follow the link to your next option.

Incline Bench Press (Barbell): Reps 8-12 : Sets 3-4

1. Lay on a 45-degree upward angle bench.
2. Grab the barbell slightly farther than shoulder width apart.
3. Slowly lower the bar down towards your nipple line while squeezing your shoulder blades together.
4. While maintaining control, press the bar upwards contracting your chest muscles at the top.

Incline Bench Press (Dumbbell): Reps 8-12 : Sets 3-4

1. Lay on a 45-degree upward angle bench.
2. Grab a dumbbell in each hand.
3. Slowly lower the dumbbells down towards your nipple line while squeezing your shoulder blades together.
4. While maintaining control, press the dumbbells upwards and towards each other, squeezing your chest muscles at the top.

Squats (without weight): Reps 8-12 : Sets 3-4

1. Stand slightly shoulder width apart.
2. Place a barbell behind your head, resting it on your upper back, at the bottom of your neck above your shoulder blades and on your shoulders.
3. Slowly, while keeping an inward arch in your back, lower your butt down as if you're sitting on a chair.
4. Keep your weight on the center of your feet without letting your knees go farther than your toes.
5. Slowly push off the center of your feet while engaging your legs.

Always keep your back strong with an inward arch otherwise this exercise can be dangerous

Squats (With weight) Sumo/Machine: Reps 8-12 : Sets 3-4

1. Stand slightly shoulder width apart.
2. Grab a dumbbell by the weighted end using both hands.
3. Slowly, while keeping an inward arch in your back, lower your butt down as if you're sitting on a chair.
4. Keep your weight on the center of your feet without letting your knees go farther than your toes.
5. Slowly push off the center of your feet while engaging your legs.
6. Always keep your back strong with an inward arch otherwise this exercise can be dangerous