Day 1:
DEADLIFTS WITH DUMBBELLS
PRONE HAMSTRING CURL WITH DUMBBELL
ALTERNATING LUNGE STEP BACKS
PLANK SHOULDER TOUCHES
DUMBBELL REVERSE FLYS
DUMBBELL WIDE SUPINE BICEP CURL
SINGLE DUMBBELL SKULL CRUSHERS
CRUNCH EXTENSIONS
LEG EXTENSION WITH DUMBBELL
DUMBBELL SINGLE ARM DELT ROW
SQUAT KNEE OBLIQUE RAISES
SHOULDER ROTATIONS

Day 2:
GOBLET SQUAT FRONT LOADED
FROG PUMPS WITH DUMBBELL
HAMSTRING SLIDES
INCLINE CHEST PRESS WITH BAND
DUMBBELL PULLOVERS ON CHAIR
DUMBBELL CROSS BODY HAMMER CURLS
FORWARD LEAN OVERHEAD TRICEP EXTENSION WITH LONG BAND
PLANK TO PIKE TOE TOUCHES
SUMO SQUATS
SQUAT WITH SINGLE DUMBBELL CHEST PUSH
CLAMS WITH BAND FEET TOGETHER OFF FLOOR
DUMBBELL OVERHEAD SHOULDER PRESS

Day 3:
HEEL SUPPORTED LUNGES WITH WEIGHT
SINGLE LEG SHOULDER ELEVATED HIP THRUSTER WITH DUMBBELL
DEFICIT INNER THIGH RAISES
DUMBBELL ALTERNATING PEC FLYS
FLOOR CIRCLE ROWS WITH BAND AROUND FEET
DUMBBELL SUPINE TOUCHING BICEP CURLS
FLOOR DOUBLE DUMBBELL TRICEP KICKUP
PLANK T ROTATIONS
HAMSTRING PULL THROUGH WITH BAND
FLOOR CRUNCHES FEET SUPPORTED
SEATED DUMBBELL HAMMER CURL INTO OVERHEAD PRESS
OBLIQUE HEEL TOUCHES