Day 1:
LEG PRESS MACHINE
SINGLE LEG DEADLIFTS WITH 2 DUMBBELLS
ALTERNATING LUNGE STEP BACKS
CHEST PRESS MACHINE HANDS HIGH
DUMBBELL REVERSE FLYS
CABLE MACHINE 2 CABLES BICEP CURLS WITH LIFT
BARBELL SKULL CRUSHERS
CRUNCH EXTENSIONS
WALL SQUAT BALL SUPPORTED
CABLE MACHINE SINGLE LEG GLUTE KICKBACKS
BALL CRUNCHES
CABLE MACHINE ROPE TRICEP EXTENSIONS

Day 2:
LEG EXTENSION MACHINE
CABLE MACHINE SINGLE LEG QUAD KICKDOWN
HAMSTRING SLIDES
CABLE MACHINE ALTERNATING SINGLE ARM CHEST PRESS
PULLOVER MACHINE
DUMBBELL CROSS BODY HAMMER CURLS
STANDING SINGLE DUMBBELL OVERHEAD TRICEP EXTENSIONS
CORE SLIDES
SUMO SQUATS
PLANK BALL ROLL IN
CLAMS
DUMBBELL OVERHEAD PRESS

Day 3:
HEEL SUPPORTED LUNGES WITH DUMBBELLS
OUTER THIGH MACHINE LEANING BACK
SINGLE LEG SHOULDER ELEVATED HIP THRUSTERS WITH DUMBBELL
DUMBBELL ALTERNATING PEC FLYS
CABLE MACHINE CIRCLE ROWS
BICEP CURL MACHINE
CABLE MACHINE REVERSE GRIP TRICEP EXTENSIONS
OBLIQUE TWISTS
CABLE MACHINE ROPE PULL THROUGH
CABLE MACHINE HIGH TO LOW CHOPS
CABLE MACHINE STRAIGHT BAR BICEP CURLS
OBLIQUE HEEL TOUCHES