Deadlift + Biceps curl + shoulder press

Push the hips back with a neutral spine and a slight bend in the knees. Extend the hips to return, without turning the movement into a squat. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load the whole body, abdominals, shoulders and biceps without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.