Day 1:
GLUTE BRIDGES WITH BAND
QUAD POPPERS WITH BAND
HEEL SUPPORTED LUNGES WITH WEIGHT (INT/ADV)
DUMBBELL CHEST PRESS
FLOOR BACK ROWS WITH BAND AROUND FEET
DUMBBELL HAMMER CURLS
FLOOR DOUBLE DUMBBELL TRICEP KICKUP
CORE TWISTS (INTERMEDIATE)
SUMO SQUATS
DUMBBELL REVERSE FLYS
SQUAT BACKWARD TOE TAP WITH BAND
DUMBBELL LATERAL RAISES

Day 2:
STATIC ANTERIOR LUNGE WITH DUMBBELLS
QUAD 3V LIFTS
DEFICIT INNER THIGH RAISES
PUSHUPS WITH STRAIGHT LEGS
DUMBBELL SINGLE ARM LAT ROW
BICEP CURLS WITH LONG BAND
DIPS
PLANK
SQUAT WITH DUMBBELL BICEP CURL
FLOOR SLIDES
STANDING DUMBBELL Y'S AND W'S
STANDING HORIZONTAL BACK SQUEEZE WITH BAND

Day 3:
WALL SQUAT
DEADLIFTS WITH DUMBBELLS
SIDE LUNGE WITH SINGLE DUMBBELL BICEP CURL INTO OVERHEAD PRESS
DUMBBELL PEC FLYS
DUMBBELL PULLOVERS ON CHAIR
SINGLE DUMBBELL CONCENTRATION CURLS
SINGLE DUMBBELL ELBOWS IN PRESS
BICYCLE CRUNCHES
FIRE HYDRANTS
FLOOR DUMBBELL EXTERNAL SHOULDER ROTATION
HAMSTRING HEEL WALKS
PLANK KNEE TUCKS (STRAIGHT IN)