4 sets...increase weight load each set. 

Set 1 - 12 reps

Set 2 - 10 reps

Set 3 - 8 reps

Set 4 - 12 reps (drop back to initial weight load) 

Barbell Box Squats (use box, bench or chair) 

Bent Over Dumbbell Narrow Row (rotate palms in on row) 

Backward Stepping Lunges (R/L)

Dumvbell Bicep Curls To Overhead Press 

Dumbbell Step Ups (R/L) 

Barbell or Dumbbell Supine Tricep Extension (skull crushers)