Warm-up:
Workout:
| Exercise | Sets | Reps |
| Dumbbell Goblet Squats | 4 | 12 |
| Incline Dumbbell Bench Press | 4 | 10 |
| Bent-Over Barbell Rows | 3 | 10–12 |
| Dumbbell Walking Lunges | 2 | 20 steps |
| Cable Woodchoppers (Core) | 3 | 12/side |
| Dumbbell Thrusters (squat → press) | 3 | 12 |
Conditioning Finisher (3 rounds):
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
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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