The document describes various weight lifting and bodyweight exercises that can be done on different days using weights or ankle weights. It provides instructions for exercises targeting biceps, triceps, shoulders, sides, core, legs, calves, shins, hamstrings, hips, and back. The exercises include bicep curls, tricep extensions, shoulder presses, side dips, forward and backward leans with weights at the chest, leg extensions, calf raises, shin scratches, hamstring curls, hip abductions, and back leg slides.

1. Weights Days
Bicep Curl
Weights in hands hanging freely along
your sides. Bend at the elbow and lift
weights to shoulders. Return to
starting position and repeat.
Tricep Extension
Hold weight securely above your
head. Bend at the elbows down
behind your head and lift back to
starting position. Repeat.
Shoulder Press
Hold weights at shoulder level and
extend the arms upward. Return to
shoulder level and repeat.
Side Dips
Hold weights and arms hanging
freely along your sides. Bend down
to the right and left side, then
return to the start.

2.
Core
Hold weight with both hands at chest
level. Lean forward and backward and
repeat.
Leg Extension
Sitting on a chair, position feet right
underneath the knees. Extend a leg
outward and back, then the next leg.
Repeat.
Calf Raise
With weights resting just above
the knees and feet positioned
underneath, push upward with
your feet and back down.

3. Ankle Weights
Shin Scratch
Take one foot and place it in front of
your ankle. Raise your leg up while
sliding your foot against your shin to
your knee. Return to starting position
and repeat.
Hamstring Curl
Standing, bend at the knee and
raise the foot upward to the
buttocks, then back down.
Repeat.
Hip Abduction
Standing, raise the leg to the side of the
body, then back down to standing
position. Repeat.
Back Leg Slide
Standing, slide the leg backward and
squeeze the bottocks. Return to
standing and repeat.

4.
Leg Extension
Sitting, extend the leg forward and then
back down. Repeat, then perform again
on other leg.
Calf Raise
Standing, raise up onto your toes
and then back down.