Day 1:
SQUAT WITH BACK LUNGE FRONT LOADED
GLUTE BRIDGES WITH DUMBBELL
STATIC ANTERIOR LUNGE WITH DUMBBELLS
PLANK PUSH WEIGHT
DUMBBELL SINGLE ARM DELT ROW
DUMBBELL HIGH PULLS
DOUBLE DUMBBELL SKULL CRUSHERS
DOUBLE LEG LIFTS WITH DUMBBELL
BICEP CURLS WITH LONG BAND
SEATED ABDUCTION 3V WITH BAND
DUMBBELL OVERHEAD SHOULDER PRESS
PRONE SINGLE LEG HAMSTRING CURL WITH BAND

Day 2:
PRONE HAMSTRING CURL WITH DUMBBELL
FROG PUMPS WITH DUMBBELL
STATIONARY LUNGE WITH DUMBBELL BICEP CURL
INCLINE CHEST PRESS WITH BAND
DUMBBELL REVERSE FLYS
DUMBBELL DRAG CURLS
FLOOR DUMBBELL EXTERNAL SHOULDER ROTATION
PLANK SHOULDER TOUCHES
HEEL ELEVATED HIP THRUSTERS
DUMBBELL ALTERNATING HAMMER AND TWIST BICEP CURLS
OBLIQUE HEEL TOUCHES
DUMBBELL CHEST PRESS WITH ALTERNATING ELBOWS IN

Day 3:
WALL SQUAT WITH LEG EXTENSION
DUMBBELL PUNCHES WITH SUMO SQUATS
SIDE LUNGE WITH INNER THIGH PULL WITH BAND
ELBOW TO HAND PLANK
STANDING DUMBBELL DOUBLE LAT ROWS
DUMBBELL CROSS BODY HAMMER CURLS
SINGLE ARM SINGLE LEG DIPS
CRUNCH EXTENSIONS
FORWARD AND BACKWARD LUNGE WITH DUMBBELL BICEP CURL
OVERHEAD TRICEP EXTENSION WITH LONG BAND
HAMSTRING SLIDES
FLOOR DUMBBELL Y'S