Use a heavy barbell or dumbbells. Perform 8 regular squats (about 2 counts up and down) followed by 8 slow pulsing squats only coming halfway up.
Split squats
Elevate the back foot and hold heavy weights. Lunge (keeping front
knee behind the toe) for 8, then do 8 slow pulsing lunges. Switch sides.
Holding weights or using a band, do 16 slow and controlled step ups with the right leg, pushing into the heel. Repeat on the left side.
Bent Knee
Deadlift
In a wide stance, place heavy weights on the floor between the feet.
Squat down (knees behind toes and abs in) and pick up the weights as you stand
up. Squat back down, put the weights down and stand up. Repeat for
16 reps.
Do 8 regular hamstring rolls on the ball followed by 8 slow hamstring rolls (4 counts out, 4 counts in).
Lie with hips on the ball and forearms on the floor. Bend the knees so shins are parallel to the floor and squeeze the glutes to lift the feet towards the ceiling. Do 8 regular and 8 slow pulses.
On a ball or the floor, do 8 regular pushups followed by 8 slow pushups - 4 counts down and 4 counts up.
Chest Fly -
One Arm
On a ball or bench, hold one weight and do 12 slow flies with one arm.
Switch sides and repeat.
Hold a heavy barbell and tip forward. Pull the weight in towards the belly button squeezing the back for 8 reps. The do 8 slow reps - 4 counts up, 4 counts down.
One-Armed Row
Hold a heavy weight and do 4 dumbbell rows with the right arm followed
by 2 slow rows (4 counts up, 4 counts down). Repeat that series (4
regular, 2 slow) 3 times and switch sides.
Arnold
Press
Hold weights in front of chest, elbows bent. Straighten elbows and lift weights overhead
while rotating palms out, repeating 16 reps.
Lateral Raise
Either on the ball or standing, do 8 lateral raises with the right arm followed by 4 slow pulses at the top of the movement. Repeat on the other arm.
In an incline position on a ball or bench, do 8 bicep curls followed by 4 curls starting at the bottom and coming halfway up and then 4 curls starting at the top and coming halfway down.
Barbell Bicep
Curls
With a medium barbell, do 8 bicep curls followed by 4 curls starting at
the bottom and coming halfway up and then 4 curls starting at the top
and coming halfway down.
On a ball or the floor, do 8 triceps pushups (hands close together and under the shoulders) followed by 8 slow pushups - 4 counts up, 4 counts down.
Using a medium barbell or dumbbells, do 12 slow skull crushers - 4 counts up, 4 counts down.