Basic Full body workout, can be done with only barbells and a bench!!
5 minutes warmup-break a sweat >> some basic stretching
after workout another few minutes of stretching!
For every exercise do 1 warm up set with much less weight than normal!
Try to keep perfect form while performing exercises- last rep should be quite difficult
This workout contains 6 exercises.
1 - Bench Press
This is in all time classic!
Exercise Steps
 | Using a flat bench lay on back. With straight arms in air bring dumbbells above eye level. |
 | Lower dumbbells by bending elbows at 90 degrees then contract chest muscles while extending arms back into straight position. Repeat. |
2 - Basic Squat
Feel the burn the next day! Squats are an essential part of every workout.
Exercise Steps
 | Stand with feet shoulder width apart. |
 | Using an olympic bar (goto the squat rack), bend at hips slowly to 90 degrees and go back up. (Ensure your chest is up and head is in a neutral position) |
3 - One Arm Row
Great way to seperate the muscles in back!
Exercise Steps
 | Placing one leg on bench and the same side arm. Keep spine in neutral position and keep looking ahead. |
 | Maintaining proper form, bring dumbbell into torso keeping elbow along the body. Repeat. |
4 - Military Press
Sitting in a seated bench, bring dumbbells so they are over shoulders and elbows are bent at 90 degrees. Slowly extend arms so they are straight above head, then slowly lower arms to 90 degrees again.
Repeat.
5 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
6 - Ab Crunch
An all time classic!
Exercise Steps
 | Lie on your back with your knees bent and feet flat on the floor arms extended linear to body. |
 | Now, use your upper abs to raise your upper body towards your pelvis (ensure shoulders lift of the ground) Slowly lower until your upper body lightly touches the floor, repeat. |