Sets: 3  Reps: 8  Target: quads, glutes, core

Squat down until your thighs are level with the floor.

Sets: 3  Reps: 8  Target: shoulders

Take six full seconds to lower the weights, keeping your elbows locked.

Sets: 3  Reps: 8  Target: glutes, hamstrings, core

Hold the bar in a twice shoulder-width grip.

Sets: 3  Reps: 8  Target: shoulders

Sit on a flat bench without back support.
 

Sets: 3  Reps: 8 each side  Target: quads, hamstrings, glutes

Push back with your front leg from the lunge position to standing.
 

Sets: 3  Reps: 8  Target: upper back, shoulders

Raise the weights until your upper arms are parallel with the floor, then shrug your shoulders.