Stronglifts 5x5 A Workout

Reps: 5 Sets: 5

1. Get the barbell into position by setting the squat rack height at roughly shoulder level.
2. Place the barbell onto the squat rack and add the desired amount of weight.
3. With your feet shoulder width apart, stand close to the barbell
4. Set your grip width as close as is comfortably possible when in position under the barbell.
5. Pull yourself under the barbell
6. Squeeze your shoulder blades together for the barbell to sit on.
7. Before un-racking the barbell, take a deep breath from your stomach and tighten your core. At the same time, place the barbell down onto your upper back.
8. Un-rack the barbell from the rack. Step back with your lead leg and match it with your other leg and then take one final step to make sure everything is in aligned correctly.
9. This is the start and end position

Reps: 5 Sets: 5

1. Position yourself flat on a bench and place your hands just outside of shoulder width.
2. Pinch your shoulder blades together and drive them into the bench.
3. Take a deep breath and lift the barbell off keeping tightness throughout your upper back.
4. Let the weight settle and remain tight in your upper back.
5. Bend at the elbow whilst Inhaling to descend slowly.
6. Lower the bar in a straight line and touch the chest.
7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
8. Repeat

Reps: 5 Sets: 5

1. Stand with your feet shoulder width apart
2. Bend with your knees and lean forward from the waist. Your knees should be bent, but your back should be straight, with your neck in line with your spine
3. Grab the barbell with your hands facing down, just wider than shoulder-width apart and let your arms hang straight.
4. Tighten your core and squeeze your shoulders together to row the barbell up until it touches your chest, then slowly lower it back down again.
5. Repeat.