| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat (or leg press if knees hurt) | 3 | 10–12 |
| Romanian Deadlift | 3 | 10–12 |
| Lat Pulldown | 3 | 10–12 |
| Dumbbell Chest Press (neutral grip) | 3 | 10–12 |
| Seated Row | 3 | 10–12 |
| Glute Bridge / Hip Thrust | 3 | 12–15 |
| Plank | 3 | 20–40 sec |
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 10–12 |
| Romanian Deadlift | 4 | 10–12 |
| Step-Ups | 3 | 10 each leg |
| Glute Bridge | 3 | 12–15 |
| Calf Raises | 3 | 12–15 |
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown | 4 | 10–12 |
| Seated Row | 3 | 10–12 |
| Dumbbell Chest Press | 3 | 10–12 |
| Dumbbell Shoulder Press | 3 | 10–12 |
| Bicep Curl | 3 | 10–12 |
| Tricep Pushdown | 3 | 10–12 |
| Time | Supplement | Reason |
|---|---|---|
| Morning (empty stomach) | Iron + Vitamin C | Maximize absorption |
| Breakfast | Vitamin D3 + Omega-3 | Fat-soluble absorption |
| Pre-Workout (optional) | Creatine (3–5g) | Strength + muscle |
| Post-Workout | Protein shake (25–30g) | Muscle recovery |
| Dinner | Collagen (10–15g) | Skin + joints |
| Before Bed | Magnesium Glycinate | Sleep + relaxation |
| Optional | Zinc (with dinner) | Hormonal support |