Day 1:
LEG EXTENSION MACHINE
GLUTE BRIDGES WITH DUMBBELL
ALTERNATING LUNGE STEP BACKS
DUMBBELL CHEST PRESS
CABLE MACHINE HIGH TO LOW SPLIT STANCE ROWS
DUMBBELL ALTERNATING BICEP CURLS
CABLE MACHINE STRAIGHT BAR TRICEP EXTENSIONS
CORE TWISTS
CABLE MACHINE SQUAT WITH LAT ROWS
CABLE MACHINE ROPE FACE PULL
QUAD BALL ROLL IN
DUMBBELL OVERHEAD PRESS

Day 2:
HEEL SUPPORTED LUNGES WITH DUMBBELLS
BENCH STEP UPS
HAMSTRING CURL WITH DUMBBELL ON FLOOR
CABLE MACHINE HIGH TO LOW PEC FLYS
CABLE MACHINE STRAIGHT BAR REAR DELT ROWS
DUMBBELL SUPINE BICEP CURLS
DUMBBELL SINGLE ARM SKI KICK
PLANK
SINGLE LEG SIT DOWNS
BENCH SEATED FORWARD LEAN W
QUAD POPPERS
CABLE MACHINE STRAIGHT BAR DRAG CURLS

Day 3:
HEELS ELEVATED SQUATS FRONT LOADED
CABLE MACHINE SINGLE LEG INNER THIGH PULL
BENCH FROGS
DUMBBELL ELBOWS IN CHEST PRESS
BENCH INCLINE BACK ROWS
DUMBBELL CONCENTRATION BICEP CURLS
CABLE MACHINE REVERSE GRIP TRICEP EXTENSIONS
SINGLE LEG LIFTS
SIDE LUNGE FRONT LOADED
FLOOR DUMBBELL EXTERNAL ROTATION
WALL SQUAT BALL SUPPORTED
SUPERMAN