Sprint 200 meters; Deadlift 100% of your bodyweight for 5 reps; Sprint 200 meters; Military Press 50% of your bodyweight; Sprint 200 meters; Bench Press 75% of your bodyweight.
It's easy. Just type the exercise name on YouTube. You'll find very good videos, that will take you step by step on how to perform every one of them. Always consider learning the basics with a professional.
Definition of Weights
Light Weight - A weight you can use for about 25-30 reps. Medium Weight - A weight you can use for about 8-12 reps. Heavy Weight - A weight you can use for about 3-5 reps.
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