Exercise Breakdown
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 01 | Goblet Squat Focus on depth and control | 3 | 10–12 | 90 sec |
| 02 | Push-Up (or Incline) | 3 | 8–12 | 90 sec |
| 03 | Dumbbell Row | 3 | 10–12 | 90 sec |
| 04 | Assisted or Band Pull-Up | 2 | 6–10 | 90 sec |
| 05 | Glute Bridge | 3 | 12–15 | 60 sec |
| 06 | Dead Bug | 2 | 10 / side | 45 sec |
How to read this: Rest times apply between sets of the same exercise. On compound lifts, use the lower end of the rep range as you increase weight, and the higher end as you master the movement.