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Day 3 Upper-Body Back, Traps, Biceps, Forearms, Abs Exercise 1. Barbell Deadlift You 'll need: Barbell How to. Exercise 2. Barbell Bent-Over Row You 'll need: Barbell How to. Exercise 3. One-Arm Bent-Over Row You 'll need: Dumbbells How to. Exercise 5. Exercise 6. Exercise 7. Exercise 8. Exercise 9.. - Exercises. 1 Squat. Stand up, feet shoulder-width apart; place the barbell straight on your t.zius and posterior part of your shoulders. 2 Stiff-Leg Deadlift. 3 Lunges. 4 Calf Raise. 5 Lying Press. 6 Pullover. 7 Bent-Over Rows. 8 Military Press..

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