BARBELL SQUAT 3 x 10 Pyramid the weight up; aim for bodyweight final set
DUMBBELL BENCH SQUAT TO OVERHEAD PRESS 3 x 10 Pyramid weight up
ONE CONTINUOUS SET OF 30 DB SQUATS, BROKEN DOWN AS FOLLOWS:
10 with lateral shoulder raise; 10 regular db squats; 10 with lateral shoulder raise
ONE CONTINUOUS SET OF 30 DB SQUATS, BROKEN DOWN AS FOLLOWS:
10 with single db front raise (between legs); 10 rear delt raise w/o squat; 10 with single db front raise
STEP UPS ONTO BENCH (standing so you are parallel to bench, not facing it) - with single dumbbell -
10 on each leg with as little rest as possible --- 3x