Warm-up:
Workout:
| Exercise | Sets | Reps |
| Romanian Deadlifts (Dumbbells/Barbell) | 4 | 10–12 |
| Lat Pulldown | 4 | 10–12 |
| Seated Row (Cable or Machine) | 3 | 10–12 |
| Dumbbell Curls | 3 | 12–15 |
| Face Pulls (Cable) | 3 | 15 |
| Swiss Ball Hamstring Curls | 3 | 12–15 |
Core Superset (repeat 3x):
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 *
Workout: ExerciseSetsRepsBarbell Back Squats (Smith Machine)48–10Dumbbell Flat Bench Press48–10Cable Chest Flys312–15Dumbbell Shoulder Press310–12Cable Lateral Raises312–15Triceps Pushdowns (Cable)312–15 Finisher (Optional): * Plank holds – 3 rounds of 30–60 seconds
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