Star Wars

A full force body workout

Upper Body Sets

To start, here’s an overview of the basic movement. “Standing with your feet shoulder-width apart, grasp the bar with your hands just outside your legs “Lift the bar by driving your hips forwards, keeping a flat back. Lower the bar under control – though once you get up to really heavy weights, it’s OK to drop it on your final rep.”

Set Repetitions: 2

Deadlift

Repetitions: 12
Instructions: To start, here’s an overview of the basic movement. “Standing with your feet shoulder-width apart, grasp the bar with your hands just outside your legs,” says McKenzie. “Lift the bar by driving your hips forwards, keeping a flat back. Lower the bar under control – though once you get up to really heavy weights, it’s OK to drop it on your final rep.”

Squat

Repetitions: 10
Instructions: The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise.

Overhead Press

Repetitions: 12
Instructions: The overhead squat should, first and foremost, be used as a mobility-training device. The strength carryover it has to other lifts like the snatch, back squat, front squat, and overhead press is negligible. So, if you're doing them to make your legs stronger, they won't work like you think they will.

Lower Body Sets

Superset

Set Repetitions: 3

Front Raise

Repetitions: 10
Instructions: Barbell front raise With your feet shoulder-width apart, position your hands shoulder-width apart on the bar (any wider can injure the shoulder joint) and bring the bar to the front of your thighs. Lift slowly under control until the barbell reaches shoulder height. Slowly lower back to the start.