Duplicate structure
Same exercises and set layout — fill in today’s numbers.
Goblet squat
Hold the weight at your chest, sit between your heels, keep your chest up, and drive through mid-foot.
Goblet squat
Hold the weight at your chest, sit between your heels, keep your chest up, and drive through mid-foot.
Goblet squat
Hold the weight at your chest, sit between your heels, keep your chest up, and drive through mid-foot.
Split squat
Long staggered stance, front shin mostly vertical at the bottom, back knee drops toward the floor. Keep torso tall.
Leg curl
Pad just above the ankles, hips pinned down. Curl smoothly and squeeze at the top without yanking.
Leg extension
Pad on lower shins, extend until knees are nearly straight, then lower under control. Avoid slamming the stack.
Shoulder press
Press overhead without flaring ribs. Keep glutes and core tight; lower to about chin/ear height.
Lat pulldown
Pull the bar to upper chest, lead with elbows, slight lean back. Control the stretch at the top.
Plank
Brace your core, keep hips level, and breathe steadily. Side planks: stack or stagger feet and keep a straight line from head to heels.