Barbell Deadlift: Targets hamstrings, glutes, lower back, traps, and core. Hold the barbell with palms facing inward, feet shoulder-width apart. Hinge at the waist, lower the barbell almost to feet, then stand and thrust hips forward.
Barbell Upright Row: Targets shoulders and upper back. Hold the barbell with palms facing inward, pull it up towards chin with elbows out, then lower back down. Do 3 sets of 8-12 reps.
Barbell Bent-Over Row: Targets upper back, glutes, shoulders, and upper arms. Hold the barbell with palms outward, bend forward from waist, pull barbell towards chest, then lower back down. Do 3 sets of 8-12 reps.
Barbell Bicep Curl: Targets biceps. Hold the barbell with palms facing outward, curl arms up to flex elbows, then lower back down. Do 3 sets of 8-12 reps.
Barbell Tricep Extension: Targets triceps. Lie on mat, grab barbell above head, extend arms over chest, bend elbows to lower forearm, then bring back up. Do 3 sets of 8-12 reps.
Barbell Roll Out: Targets abs, glutes, hamstrings, shoulders, and lats. Kneel on mat, grip barbell in front of knees, push barbell forward while keeping spine straight, then return to starting position. Do 3 sets of 8-12 reps.
Barbell Chest Press: Targets chest, shoulders, upper back, and biceps. Lie on back on bench, lift barbell above chest, lower it towards lower ribs, then push back up. Do 3 sets of 8-12 reps.