each superset is 10 reps x 2 sets with 5 lb weight when required (not sure if its ok to do a superset with diff body parts or what?)

1.
- Squat :

- Curl :

2.

Seated Shoulder Press (dumbbells):

that one behind the head with a dumbell..

3.
- Back Extension: 15 reps (toes stay anchored, arch back to lift chest off floor, keep legs zipped together and abs pulled inward)

- Lying Leg Raises : 15 reps … use bodyweight only

4.
Chest Press (dumbbells):

Row :


rep speed should be 2 seconds up, 2 seconds down.

Always emphasize proper form over heavier weight, but increase weight or reps, or both when possible.

Get at least 7 hours of sleep each night. Sleep allows your muscles to rebuild and recover from your workouts.