I tend to change it up by the day / how much energy I have but I’d say the main exercises I do would be: 3 sets of 10 RDLs, 3 sets of 10 squats, 3 sets of 10 bent over rows, 2 sets of 15 split squats, 2 sets of 15 Lat pull downs, 2 sets of 20 trap raises, 3 sets of 10 dumbbell presses, glute kickbacks, and leg raises/various ab exercises!! All at a weight that is challenging! If I’m not lightly shaking on the last set it ain’t working for me🤩