1. Squat and press
Muscles worked: entire body
Place the barbell behind your head and rest it behind your shoulders, holding it so that your elbows are pointing down [A]. Slowly sit back as you lower yourself until your thighs are parallel to the floor [B]. Pause, then press your heels into the floor, push yourself back up to the starting position, and use yourupward momentum to drive the bar over your head to do a shoulder press [C]. Lower the bar to the starting position and repeat.
2. Good morning
Muscles worked: lower back, hamstrings
From the same starting position as for the squat and press [A], bend forward at the waist by moving your hips backward while your back remains slightly arched and your knees slightly bent. Lower your chest; your back should go no farther than parallel to the floor [B]. Return to the starting position
3. Bent over row
Muscles worked: upper back
Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart. Bend your knees, then bend at your waist, holding the bar at arm's length. Keep your back flat throughout the movement [A]. Bend your elbows to pull the bar to your chest [B]. Pause, then return to the starting position.
4. Upright row
Muscles worked: shoulders
Grab the barbell with an overhand grip with your hands slightly wider than shoulder-width apart. Rest the bar at arm's length on the front of your thighs [A]. Keep the bar close to your body and pull the weight up to your lower chest, keeping your elbows above the bar [B]. Pause, then return to the starting position.
5. Biceps curl
Muscles worked: duh, biceps
Hold the barbell with an underhand grip, your hands shoulder-width apart [A]. Keep your elbows close to your sides and curl the weight toward your chest [B]. Pause at the top of the movement, then return to the starting position.
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