Workout:
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squats (Smith Machine) | 4 | 8–10 |
| Dumbbell Flat Bench Press | 4 | 8–10 |
| Cable Chest Flys | 3 | 12–15 |
| Dumbbell Shoulder Press | 3 | 10–12 |
| Cable Lateral Raises | 3 | 12–15 |
| Triceps Pushdowns (Cable) | 3 | 12–15 |
Finisher (Optional):
Warm-up: * 5 minutes of jump rope or treadmill Workout: ExerciseSetsRepsDumbbell Goblet Squats412Incline Dumbbell Bench Press410Bent-Over Barbell Rows310–12Dumbbell Walking Lunges220 stepsCable Woodchoppers (Core)312/sideDumbbell Thrusters (squat → press)312 Conditioning Finisher (3 rounds): * 30 seconds jump squats * 30 seconds push-ups * 30 seconds mountain climbers *
Warm-up: * 5–10 minutes of mobility work + light rows Workout: ExerciseSetsRepsRomanian Deadlifts (Dumbbells/Barbell)410–12Lat Pulldown410–12Seated Row (Cable or Machine)310–12Dumbbell Curls312–15Face Pulls (Cable)315Swiss Ball Hamstring Curls312–15 Core Superset (repeat 3x): * Hanging leg raises (or lying leg raises) – 15 reps * Russian twists with dumbbell
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