Remember to use a weight that allows you to maintain good form but makes the last two reps of each set challenging.

• Narrow Squats: 4×10–12

• Seated Cable Row: 4×12 (at home, use a band around a chair or a pole)

• Romanian Deadlift: 4×10–12

• Overhead Tricep Extension: 4×10–12 (at home, use a band around a chair or a pole)

• Curtsy Lunges: 3×12 (each side)

• Barbell Bent Over Rows: 3×10 (can use DB if needed)