Barbells & Dumbbells (Full Body)

A1: Zercher Deadlift

3 x 6-9 reps

Bar in elbow crease — cradle it tight against your torso Hinge, don’t squat — push hips back, chest slightly forward Brace your core — big breath, lock in before lifting Drive through heels — stand tall without leaning back Control the descent — same path down, keep bar close

B1: Single Arm Dumbbell Deck Press

3 x 6-10 reps

Lie flat with one knee bent, the other leg extended Press the dumbbell straight up from the floor Keep your elbow at 45 degrees from the torso Brace your core to resist rotation Lower slowly until the triceps touch the floor, then press again

C1: Barbell Bent Over Row

3 x 6-10 reps

Hinge at the hips with a flat back and soft knees. Grip the bar just outside shoulder width. Pull the bar to your lower ribs, elbows close to your sides. Squeeze your shoulder blades together at the top. Repeat for reps.

D1: Single Arm Dumbbell Clean

3 x 8-12r each side

The aim here is to drive the weight with the hips. Use a snap of the hips to get the dumbbell travelling upwards and then catch it in a strong upright position.

E1: Staggered Goblet Squat

3 x 8r (each way)

Keep 80–90% of your weight on the front foot Hold the dumbbell close to your chest, elbows tucked Drop straight down, not forward Front knee tracks over toes, heel stays grounded Use the back foot for balance, not to push Drive through the front heel to stand tall