# Workout plan

## A

Squat (Goblet) · Deadlift (Romanian) · Floor Press · Row (Single-Arm) · Bicep Curl · Hip Thrust · Deadbug (Weighted) · Plank

### Workout

- 3 × 8-12 Squat (Goblet) - Dumbbell
- 3 × 8-12 Deadlift (Romanian) - Dumbbell
- 3 × 8-12 Floor Press - Dumbbell
- 3 × 8-12 Row (Single-Arm) - Dumbbell
- 2 × 10-15 Bicep Curl - Dumbbell
- 3 × 10-15 Hip Thrust - Dumbbell
- 2 × 8-12 Deadbug (Weighted) - Dumbbell
- 2 × 1s Plank
- 1 × 10-20 Squat Jump

### Warm up


## B

Bulgarian Split Squat · Sumo Squat · Shoulder Press · Row (Single-Arm) · Hammer Curl · Glute Bridge · Crunch (Reverse) · Side Plank

### Workout

- 3 × 8-12 Bulgarian Split Squat - Dumbbell
- 3 × 10-15 Sumo Squat - Dumbbell
- 3 × 8-12 Shoulder Press - Dumbbell
- 3 × 8-12 Row (Single-Arm) - Dumbbell
- 2 × 10-15 Hammer Curl - Dumbbell
- 3 × 10-15 Glute Bridge
- 2 × 10-15 Crunch (Reverse)
- 2 × 0s Side Plank