Goblet Squat
3 × 10–12
sets × reps
Dumbbell Bench Press
3 × 10–12
sets × reps
Latissimus Pulldown
3 × 12
sets × reps
One-Arm Dumbbell Row
3 × 10–12 each
sets × reps
Seated Dumbbell Shoulder Press
3 × 10
sets × reps
Farmer's Carry
3 × 30–45 sec
sets × reps
Russian Twist
3 × 16–20 total
sets × reps
3
Sets
16–20 total
Reps
Form cue
Lean back ~45° with the chest up. Rotate through the torso, not just the arms — left and right together count as two.