Squats Deadlift (bent leg) Flat bench press or dips Chins or pullups Overhead press 3 sets of each - rep range to suit your goals e.g. 4-6; 6-10; 8-12 Twice per week.
"rep range to suit your goals e.g. 4-6; 6-10; 8-12" Lower reps higher weight for pure strength gains, higher reps less weight increased endurance?
