Day 1:
LEG PRESS MACHINE
OUTER THIGH MACHINE LEANING FORWARD
WALKING LUNGES WITH DUMBBELLS
CABLE MACHINE CHEST PRESS
LAT PULLDOWN MACHINE
DUMBBELL HAMMER CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS
BALL CRUNCHES
SUMO SQUATS
DUMBBELL REVERSE FLYS
CABLE MACHINE RUN LUNGE
DUMBBELL LATERAL RAISES

Day 2:
LEG EXTENSION MACHINE
QUAD LIFTS 3V
INNER THIGH MACHINE
CHEST PRESS MACHINE HANDS HIGH
BENCH DUMBBELL SINGLE ARM LAT ROW
CABLE MACHINE ROPE BICEP CURLS
DIPS
AB MACHINE
CABLE MACHINE 45 DEGREE LOW TO HIGH EXTERNAL ROTATION
FLOOR SLIDES
DUMBBELL STANDING Y AND W
SQUAT WITH DUMBBELL BICEP CURLS

Day 3:
WALL SQUAT
DEADLIFTS WITH DUMBBELLS
SQUATS WITH BARBELL
PEC FLY MACHINE
CABLE MACHINE 2 HANDLE HORIZONTAL LAT ROWS
BARBELL BICEP CURLS
CABLE MACHINE ROPE TRICEP EXTENSIONS
BICYCLE CRUNCHES
SEATED HAMSTRING MACHINE
LATERAL RAISE MACHINE
HAMSTRING HEEL WALKS
PLANK KNEE TUCK (STRAIGHT IN)