# Antnee

3 day Full Body with Dumbbells 

## Day 1

Day 1 Full Body

### DB Squat

- 3 × 6-12 Db Squats

### DB Bench Press

- 3 × 6-12 Db Bench Press

### 1 Arm DB Row

- 1 × 6-12 1 Arm Db R
- 1 × 6-12 1 Arm Db Row L
- 1 × 6-12 1 Arm Db R
- 1 × 6-12 1 Arm Db Row L
- 1 × 6-12 1 Arm Db R
- 1 × 6-12 1 Arm Db Row L

### Standing DB Curls

- 3 × 6-12 Db Curls

### Two Arm Seated  DB Tricep Extensions

- 3 × 6-12 Seated Tricep Extensions

### Hollow Hold

- 3 × 45-60s Hollow Body Hold


## Day 2

Day 2 Full Body

### DB Step Ups

- 3 × 6-12 Db Step Ups

### DB Single Leg Dead Lift

- 1 × 6-12 Db Single Leg Dl R
- 1 × 6-12 Db Single Leg Dl L
- 1 × 6-12 Db Single Leg Dl R
- 1 × 6-12 Db Single Leg Dl L
- 1 × 6-12 Db Single Leg Dl R
- 1 × 6-12 Db Single Leg Dl L

### Seated DB Overhead Press

- 3 × 6-12 Db Overhead Press

### Standing DB Calf Raises

- 3 × 10-20 Db Calf Raises

### DB Shrugs

- 3 × 10-15 Db Shrugs

### Hanging Knee Raises

- 3 × 10-15 Hanging Knee Raise


## Day 3

Day 3 Full Body

### DB Lunges

- 3 × 6-12 Db Lunge

### DB Chest Press

- 3 × 6-12 Db Chest Press

### Ring Pull Ups

- 3 × 6-12 Pull-Up

### Standing Hammer Curls

- 3 × 6-12 Hammer Curls

### Lying DB Tricep Extensions

- 3 × 6-12 Db Tricep Extensions

### AB Wheel Rollout

- 3 × 10-15 Ab Wheel Rollout (Kneeling)


## Warm-up

Shoulder Dislocate · Band Pull Aparts · Wrist Flexibility Stretch · Cat/cow Bends · Push Up Plus · Wall Shoulder Flexion Stretch

### Warm-up

- 1 × 10-12 Shoulder Dislocate - Resistance Band
- 1 × 10-12 Band Pull Aparts
- 1 × 10-12 Wrist Flexibility Stretch
- 1 × 10-12 Cat-Cow
- 1 × 10-12 Push Up Plus
- 1 × 45-60s Wall Shoulder Flexion Stretch