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Phase 3

Week 1 - Day 1

Push-up - 3 sets - 8 to 10 reps Dumbbell Floor Press - 3 sets - 10 to 12 reps Band Standing Incline Press - 3 sets - 12 to 15 reps Band Standing Decline Press - 3 sets - 15 to 20 reps Dumbbell Kickback - 3 sets - 8 to 10 reps Band Overhead Extension - 3 sets - 12 to 15 reps Band Pushdown - 3 sets - 12 to 15 reps Lying Leg Raise - 3 sets - 15 to 20 reps Bicycle Crunch - 3 sets - 12 to 15 reps (each side)Plank - 3 sets - 60 secs

Phase 3

Week 1 - Day 2

Band Kneeling Pulldown - 3 sets 8 to 10 reps Dumbbell Bent Over Row - 3 sets - 10 to 12 reps Band Standing Row - 3 sets - 15 to 20 reps Kettlebell Swing - 3 sets - 12 to 15 reps Band Curl - 3 sets - 8 to 10 reps Dumbbell Hammer Curl - 3 sets - 10 to 12 reps Seated Dumbbell Curl - 3 sets - 12 to 15 reps Dumbbell Wrist Curl - 3 sets - 10 to 12 reps

Phase 3

Week 1 - Day 3

Dumbbell Squat - 3 sets 8 to 10 reps Wall Squat - 3 sets - 60 secs Dumbbell Reverse Lunge - 3 sets - 10 to 12 reps Bodyweight Step Ups - 3 sets - 12 to 15 reps (each side)Jump Squat - 2 sets - 12 to 15 reps Standing Calf Raise - 4 sets - 15 to 20 reps

Phase 3

Week 1 - Day 4

Dumbbell Front Raise - 3 sets 8 to 10 reps Band Overhead Press - 3 sets - 10 to 12 reps Dumbbell Bent Over Lateral Raise - 3 sets - 12 to 15 reps Dumbbell Shrug - 3 sets - 15 to 20 reps Reverse Crunch - 3 sets - 15 to 20 reps Crunch - 3 sets - 20 to 25 reps Plank - 3 sets - 60 secs

Phase 3

Week 2 - Day 1

Push-up - 3 sets - 8 to 10 reps Band Mid Press - 3 sets - 10 to 12 reps Dumbbell Flat Fly - 3 sets - 12 to 15 reps Band Decline Fly - 3 sets - 15 to 20 reps Band Kickback - 3 sets - 8 to 10 reps Ball Dumbbell Overhead Extension - 3 sets - 12 to 15 reps Bench Dip - 3 sets - 12 to 15 reps Lying Leg Raise - 3 sets - To failure Bicycle Crunch - 3 sets - To Failure Plank - 3 sets - 60 secs

Phase 3

Week 2 - Day 2

Band Bent Over Row - 3 sets - 8 to 10 reps Band Standing Pulldown - 3 sets - 10 to 12 reps Dumbbell One Arm Bent Over Row - 3 sets - 15 to 20 reps (each side)Kettlebell Swing - 3 sets - 12 to 15 reps Behind Back Curl - 3 sets - 8 to 10 reps Ball Dumbbell Curl - 3 sets - 10 to 12 reps Dumbbell Concentration Curl - 3 sets - 12 to 15 reps (each side)Dumbbell Reverse Wrist Curl- 3 sets - 12 to 15 reps

Phase 3

Week 2 - Day 3

Band Squat - 3 sets - 8 to 10 reps Dumbbell Sumo Squat - 3 sets - 10 to 12 reps Dumbbell Front Lunge - 3 sets - 12 to 15 reps (each side)Band Romanian Deadlift - 3 sets - 12 to 15 reps Jump Squat - 3 sets - 12 to 15 reps Standing Calf Raise - 3 sets - 20 to 25 reps

Phase 3

Week 2 - Day 4

Band Upright Row - 3 sets - 8 to 10 reps Ball Dumbbell Lateral Raise - 3 sets - 10 to 12 reps Dumbbell Push Press - 3 sets - 10 to 12 reps Band Shrug - 3 sets - 10 - 12 reps Reverse Crunch - 3 sets - To failure Crunch - 3 sets - To failure Plank - 3 sets - 60 secs

Phase 3

Week 3 - Day 1

Push-up - 3 sets - 12 to 15 reps Ball Dumbbell Fly - 3 sets - 12 to 15 reps Band Decline Press - 3 sets - 8 to 10 reps Band Incline Fly - 3 sets - 12 to 15 reps Band Reverse Pushdown - 3 sets - 8 to 10 reps Dumbbell Lying Extension - 3 sets - 10 to 12 reps Dumbbell Kickback - 3 sets - 12 to 15 reps Lying Leg Raise - 3 sets - To failure Bicycle Crunch - 3 sets - To Failure Plank - 3 sets - 75 secs

Phase 3

Week 3 - Day 2

Band Straight Arm Pushdown - 3 sets - 8 to 10 reps Band One Arm Bent over Row - 3 sets - 10 to 12 reps Band Kneeling Pulldown - 3 sets - 12 to 15 reps Kettlebell Swing - 3 sets - 15 to 20 reps Zottman Curl - 3 sets - 8 to 10 reps Ball Hammer Curl - 3 sets - 10 to 12 reps Band High Curl - 3 sets - 12 to 15 reps Band Wrist Curl - 3 sets - 12 to 15 reps

Phase 3

Week 3 - Day 3

Dumbbell Squat - 3 sets - 8 to 10 reps Dumbbell Romanian Dead Lift- 3 sets - 10 to 12 reps Dumbbell Walking Lunge - 3 sets - 12 to 15 (each side)reps Jump Squat - 3 sets - 12 to 15 reps Band Sumo Squat - 3 sets - 15 to 20 reps Standing Calf Raise - 3 sets - 25 to 30 reps

Phase 3

Week 4 - Day 1

Push-up - 4 sets - 12 to 15 reps Ball Dumbbell Fly - 4 sets - 12 to 15 reps Band Decline Press - 4 sets - 8 to 10 reps Band Incline Fly - 4 sets - 12 to 15 reps Band Reverse Pushdown - 4 sets - 8 to 10 reps Dumbbell Lying Extension - 4 sets - 10 to 12 reps Dumbbell Kickback - 4 sets - 12 to 15 reps Lying Leg Raise - 4 sets - To failure Bicycle Crunch - 4 sets - To Failure Plank - 4 sets - 75 secs

Phase 3

Week 4 - Day 2

Band Straight Arm Pushdown - 4 sets - 8 to 10 reps Band One Arm Bent over Row - 4 sets - 10 to 12 reps Band Kneeling Pulldown - 4 sets - 12 to 15 reps Kettlebell Swing - 4 sets - 15 to 20 reps Zottman Curl - 4 sets - 8 to 10 reps Ball Hammer Curl - 4 sets - 10 to 12 reps Band High Curl - 4 sets - 12 to 15 reps Band Wrist Curl - 4 sets - 12 to 15 reps

Phase 3

Week 4 - Day 3

Dumbbell Squat - 4 sets - 8 to 10 reps Dumbbell Romanian Dead Lift- 4 sets - 10 to 12 reps Dumbbell Walking Lunge - 4 sets - 12 to 15 (each side)reps Jump Squat - 4 sets - 12 to 15 reps Band Sumo Squat - 4 sets - 15 to 20 reps Standing Calf Raise - 4 sets - 25 to 30 reps

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