A . Wellness Method Workout Programs

SUPERSET 1

• Lateral Lunge: 3×12–15 (each side)

• Shoulder Press: 3×12–15

SUPERSET 2

• Squat: 3×12–15

• Plate Curl: 3×12–15

SUPERSET 3

• Hamstring Curl: 3×12–15 (at home: lay on stomach and put a dumbbell between feet and curl hamstrings)

• Reverse Flys: 3×12–15

SUPERSET 1

• Reverse Lunges: 3×12–15 (can use DB or barbell)

• Cross-Body Bicep Curl: 3×12–15

Compound Series

• Hip Thrust: 4×10–12 (can use barbell or DB with bench at home)

• Lat Pulldown: 4×10–12 (at home can use band)

• Sumo Squat with Pulse: 3×12

• Lateral Cable Raise: 3×12–15 (at home can use DB for raises)

SUPERSET 1

• Leg Press: 4×10–12

• Arnold Press: 3×10–12

SUPERSET 2

• Split Squats: 3×10–12, each side

• Tricep Pushups: 3×10–12

SUPERSET 2

• Hamstring Curls: 4×10–12

• Hammer Curls: 3×10–12

• Single-Arm Bent Over Lat Pulldown: 3×10–12 (at home: use a band attached to a doorway or post)

• V-Squat (Wide Stance): 4×10–12 (at home: use DB or barbell and perform wide stance squat)

SUPERSET

• L Raises: 3×12 (each raise = 1 rep)

• Single Leg Box Squat: 3×10–12 (each side)

SUPERSET

• Tricep Kickbacks: 3×12

• Smith Machine Reverse Lunges: 3×12–15 (can be done with DB at home)

• Narrow Squats: 4×10–12

• Seated Cable Row: 4×10–12 (@ home you can use a band attached to a pole or bottom of chair)

• Romanian Deadlift: 4×10–12

• Overhead Tricep Extension: 4×10–12 (@ home you can substitute for a dumbbell)

• Curtsy Lunges: 3×12 (each side)

• Bent Over Rows: 3×10–12

SUPERSET:

• 3×10 Weighted step downs, each side

• 3×12 single arm rows, each side

 SUPERSET

• 3×10 Front to reverse lunge, each side (each lunge = 1 rep)

• 3×12 Front to lateral shoulder press 

SUPERSET

• 3×12 Leg extension 

• 3×12 Hammer curls