Exercise Breakdown
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 01 | Back Squat | 3 | 6–8 | 2 min |
| 02 | Barbell Bench Press | 3 | 6–8 | 2 min |
| 03 | Barbell Row | 3 | 8–10 | 90 sec |
| 04 | Dumbbell Shoulder Press | 2 | 10–12 | 90 sec |
| 05 | Plank | 3 | 30–45 sec | 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.