PROGRAM SCHEDULE
INSTRUCTION VIDEO
EXERCISE: SA DUMBELL KNEELING OVERHEAD PRESS
EXERCISE: SA DUMBELL ROW
EXERCISE: SA DUMBELL FLOOR CHEST PRESS
EXERCISE: SA DUMBELL CONCENTRATION CURL
EXERCISE: SA DUMBELL SHOULDER SIDE RAISES
EXERCISE: SA BAND HAMMER BICEP CURL
EXERCISE: SA DUMBELL TRICEP KICK BACK
EXERCISE: PLANK
EXERCISE: CRUNCHES
EXERCISE: SUPERMAN
EXERCISE: LEG RAISES
PROGRAM 3.2
EXERCISE: SL DUMBELL DEADLIFT
EXERCISE: SL DUMBELL BULGARIAN SPLIT SQUATS
EXERCISE: SL DUMBELL LUNGES FORWARDS
EXERCISE: SL LYING GLUTE SIDE RAISES
EXERCISE: SL DUMBELL CALF RAISES
EXERCISE: JUMP SQUATS
EXERCISE: HBH BIKE
EXERCISE: DUMBELL RUSSIAN TWIST
EXERCISE: PLANK
EXERCISE: SUPERMAN PRESS