How to build a muscular man with barbells

　　1. Squat-up pose

　　A. Squat down and grab the barbell with the palms of both hands facing inward. The distance between the hands is equal to shoulder width, and keep the position in front of the tibia.

　　B. Shrug your shoulders and lift the barbell vertically with both hands at the same time, raising your body as high as possible until your toes stand up. When the barbell is raised to chest height, your knees should be slightly bent and your elbows should be turned forward to allow your fingers to grasp the barbell more comfortably.

　　C. Keep your elbows at height, squat down slowly until your thighs are parallel to the ground, and then lower the barbell.

　　2. Bend and stretch

　　A. Hold the barbell with both hands and stand with your knees slightly bent. Starting from the waist, lean your body forward as much as possible until it is parallel to the ground.

　　B. Maintain the arch of the body, spread the elbows outward, and pull the barbell to chest height.

　　C. Maintain the position of the barbell, place your heels on the ground and straighten your body, then lower the barbell. During this process, keep the barbell and elbows from falling.

　　3. Bend your knees and press your shoulders

　　A. Lift the barbell under your chin with both hands and stand with your feet 3 feet apart.

　　B. Bend the knees of both legs at 90 degrees to lower the upper body vertically. Remember to keep the knee of the back leg from touching the floor. At the same time, lift the barbell up with both hands until your arms are fully extended. Then stand up straight and lower the barbell.

　　4. Push-ups

　　A. Add a 10-pound barbell plate to the barbell, and get into a push-up position with your hands under your shoulders.

　　B. Do push-ups and downward movements.

　　C. Kneel on the floor with your knees bent.

　　D. Roll the barbell forward as far as possible, keeping your arms straight. Then pull the barbell back and return your legs to a straight line at the same time, returning to the push-up position.