Thank you!!!!! I appreciate this so much!
Day A - Upper Body (Chest, Shoulders, Back, Arms)
* Dumbbell Bench Press: 3 sets of 10 reps (15 lbs). Focus: Full chest engagement and triceps.
* Dumbbell Bent Over Row: 3 sets of 10 reps (15 lbs). Focus: Pulling the weights toward your hips.
* Seated Resistance Band Rows: 3 sets of 10-12 reps (10-20 lb band). Anchor band low (e.g., door or feet), sit on floor, pull handles to sides, squeeze shoulder blades.
* Standing Resistance Band Overhead Press: 3 sets of 10 reps (band). Step on band, press handles overhead.
* Resistance Band Lateral Raise: 3 sets of 10 reps (10 lb band). Step on band, raise arms sideways; avoid shrugging.
* Dumbbell Rear Delt Fly: 3 sets of 10 reps (15 lbs). Focus: Squeeze shoulder blades at top.
* Dumbbell Hammer Curls: 3 sets of 10 reps (15 lbs). Focus: Biceps and forearms.
Day B - Lower Body (Legs, Glutes, Hips)
* Dumbbell Goblet Squats: 3 sets of 10-12 reps (15 lbs). Hold dumbbell vertically against chest; torso upright.
* Resistance Band Reverse Lunges: 3 sets of 10 reps per leg (15 lbs dumbbells + 10-20 lb band). Hold dumbbells, loop band around front foot; step back to 90-degree angles.
* Weighted Glute Bridges: 3 sets of 12-15 reps (15 lbs). Lie on back, dumbbell on hips; drive hips up.
* Side Skaters: 3 sets of 30 seconds (bodyweight). Leap side to side, land softly.
* Resistance Band Calf Raises: 3 sets of 15-20 reps (band). Step on band, hold ends; rise onto toes, pause at top.
Day C - Core & Flexibility
* Dumbbell Wood Chopper: 3 sets of 10 reps per side (15 lbs). "Chop" diagonally from shoulder to opposite hip; control momentum.
* Russian Twists: 3 sets of 10 reps per side (15 lbs). Sit leaned back, move dumbbell hip to hip; chest up.
* Weighted Dead Bug: 3 sets of 10 reps total (15 lbs). Lie on back, hold dumbbell above chest; lower alternating legs slowly.
* Bodyweight Bird Dog: 3 sets of 10 reps total. From hands/knees, extend opposite arm/leg; hold 3-5 sec, hips level.
* Plank: 3 holds of 30-45 seconds. Straight line from head to heels; squeeze glutes.
* Band-Assisted Yoga Flow: Hold each pose for 10 deep breaths. Use light band (10 lb) in Low Lunge (loop around back foot) or Bridge (around thighs).
1. Cat-Cow Stretch: Spinal mobility.
2. Downward Facing Dog: Stretch hamstrings/shoulders.
3. Low Lunge: 10 breaths per side; open hip flexors.
4. Thread the Needle: 10 breaths per side; release upper back.
5. Bridge Pose: Gentle front-body stretch.
6. Child’s Pose: Final relaxation.
Do you have access to a gym or is this all at-home? If you have a gym to go to, I would substitute a lot of the banded exercises with weights, and also not feel restricted by the the weight choices that you mentioned. You'll want to use a weight that challenges you, one that puts you near failure (without compromising form too much) by the last rep of each set. Also, do not be afraid of the barbell! You will be able to progress with higher weights and expand your movement options.
Things look okay, overall, however you are lacking in an exercise to target the triceps directly. Something like skull crushers would be a good addition. I would also add in some deadlifts or RDLs to engage the hamstrings a bit more.
The mobility movements that are numbered at the bottom, I would use as a warmup for each workout -- I do something very similar prior to all my workouts. My personal recommendation would actually be to tack on core work to the ends of your upper and lower body workouts instead of having them all on their own day. Then you could run an upper/lower split twice a week (4 total lifting days a week). If you wanted to keep 3 days of lifting a week, what you have is fine, but you could also consider a Push/Pull/Legs split or doing something like 3 full-body workouts per week, mixing and matching things to keep at 15-20 sets of exercises per session.
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