But before we begin, let's clear some things up so you have a better idea how to properly execute a strength-training program.
First, the exercise selection has to be small; four to five compound exercises is really all you need. You can certainly fill in some holes with assistant exercises and ab work if you have extra time.
Second, you need to progressively add weight to each exercise until you have built some solid strength. You can add anywhere from one to 10 pounds depending on the lift and your ability.
Lastly, be smart: Use common sense when working with weights. Learn the proper technique of the lifts, and be sure to check your ego at the door.
Dumbbell Split Squat (1 of 2)
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Place your right foot on the bench or box and hold a pair of dumbbells. Bend your front knee to 90 degrees and then drive yourself back up to the starting position while keeping your eyes focused on the horizon.
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Dumbbell Push Press (1 of 2)
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Grab a pair of dumbbells and hold them above your shoulders. Slightly bend your knees, then simultaneously extend your legs and press the dumbbells straight up until your elbows lock out. Return to the starting position and repeat the exercise.
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Dumbbell Deadlift (1 of 2)
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Grab a pair of dumbbells and hold them at your side. Bend forward at your hips and lower the weights as far as you can go while maintaining a rigid back. Return to the starting position and repeat the exercise. Do not let your back round at any point during this exercise, and keep your head in a neutral position.
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Dumbbell Squat (1 of 2)
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Grab a pair of dumbbells and hold them on your shoulders. Place your feet shoulder-width apart with your toes pointed out 30 degrees, and push your butt back and down. Push your knees out throughout the entire exercise. Make sure you squat down so your hip crease is just below your knees, and as you return to the starting position, drive your hips up toward the ceiling. Be sure to keep your head in a neutral position.
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Dumbbell Shoulder Press (1 of 2)
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Grab a pair of dumbbells and hold them above your shoulders. Squeeze your abs and legs and press the dumbbells upward in a vertical line until your elbows lock out. Return to the starting position and repeat.
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Pull-Ups
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Grab the bar with your palms facing you and pull yourself up so your chin clears the bar. Slowly return to the starting point and repeat. Make sure your reps are in the full range of motion--all the way up and all the way down.
3-4 sets, 4-8 reps.
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