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)