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)