WORKOUT 1 - 1. Low-Bar Squat
Holding the barbell with your hands as close as shoulder mobility allows, place the barbell on your rear deltoids and squeeze your shoulderblades together. Unrack the barbell and stand with your feet slightly wider than shoulder-width apart, your toes pointing slightly outward. Keep your chest up and look straight ahead. Squat as deep as your body will allow, pushing your knees out in the same direction as your toes, while still maintaining a neutral spine position and perfect posture. Do five sets of five reps, resting for 4-5 minutes between sets.
Tip: If you can’t maintain correct posture and squat to full depth, elevate your heels with small weight plates.
2. Flat Bench Press
Lie on a flat bench with your feet firmly planted on the ground. Grab the barbell with a shoulder-width grip. Keep your chest up and your shoulderblades pulled back and pressed firmly into the bench. Use a spotter to unrack the barbell without pulling your shoulderblades out of position. Looking straight up and keeping your head on the bench, lower the barbell to your chest, aiming for your sternum. Push the weight back up to a lock-out position while still keeping your shoulderblades firmly pressed into the bench. Do five sets of five reps, resting for two minutes between sets.
3. One-Arm Row
Kneel on a flat bench with your outer leg posted out to the side; use your hand closest to the bench to support your upper body. Pick up the dumbbell using a neutral grip. Pull the dumbbell to the side of your chest and pause, squeezing your shoulderblades together. Keep your eyes and chin down throughout the movement, ensuring you are maintaining a neutral spine and perfect posture. Do five sets of five reps, resting for two minutes between sets.
WORKOUT 2 - 1. Snatch-Grip Romanian Deadlift
Grab the barbell with your hands positioned on the outer rings of the barbell and pull the bar as close to your shins as possible (this ensures the weight is close to your centre of gravity). Stand with your feet shoulder-width apart and hold your body tight – shoulderblades back and down into your back pockets. Holding this position, drive through the legs until you’re standing in an upright position. Keeping your chest up, lower the bar by bending forward at the hips. Go as deep as you can while maintaining a flat back, but make sure your hips remain below the shoulders at all times. This ensures you’re using the muscles of the lower body and not just the muscles of the lower back. Do five sets of 10 reps, resting for 4-5 minutes between sets.
Tip: Oreb recommends using lifting straps for this move.
2. Seated Shoulder Press
Pick up dumbbells using a neutral grip (palms facing each other). Push the dumbbells straight up overhead – don’t let the weights touch each other. Control the dumbbells back down to the shoulders. Look straight ahead and keep your chest high throughout the entire movement. Do five sets of 10 reps, resting for two minutes between sets.
3. Band-Assisted Chin-Up
Place your hands in a neutral position on a chin-up bar. Pull your chest to the bar, squeezing the muscles of the upper and middle back, focusing on pulling your shoulderblades back and down into your back pockets. Lower your body until your arms are locked out. Says Oreb: “I like band-assisted chin-ups because I like to train this exercise for higher reps with perfect technique – and I rarely come across people who can do that.” Do five sets of 10 reps, resting for two minutes between sets.