Day 1:
HIP THRUSTERS SHOULDERS ELEVATED WITH BARBELL
SEATED HAMSTRING MACHINE
LEG PRESS MACHINE TOES LOW
SQUAT WITH DUMBBELL FRONT RAISE
PLANK
BENCH ALTERNATING STEP OVERS
HAMSTRING CURL WITH BALL
CABLE MACHINE SINGLE LEG GLUTE PUSHDOWN
QUAD BALL ROLL IN
LOW BACK MACHINE
HEEL ELEVATED HIP THRUSTERS
CABLE MACHINE SIDE LUNGE WITH INNER THIGH PULL

Day 2:
CABLE MACHINE HIGH TO LOW CHEST PRESS
BENCH DUMBBELL SINGLE ARM LAT ROW
ELBOW TO HAND PLANK
RENEGADE ROWS WITH SINGLE DUMBBELL
CORE TWISTS
TRICEP EXTENSION MACHINE
DUMBBELL ALTERNATING HAMMER AND SUPINE BICEP CURLS
CABLE MACHINE OVERHEAD PRESS
AB MACHINE (LEG LIFTS)
CABLE MACHINE 45 DEGREE LOW TO HIGH EXTERNAL ROTATION
BARBELL ELBOWS IN PRESS
LATERAL RAISE MACHINE

Day 3:
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
CABLE MACHINE SINGLE LEG STANDING KNEE LIFT WITH HEEL KICK
CABLE MACHINE SINGLE LEG HIP ABDUCTION
PEC FLY MACHINE
FLOOR DUMBBELL EXTERNAL ROTATION
SQUAT WITH DUMBBELL BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS WITH ELBOWS IN CHEST PRESS
PLANK HIP DIPS
CABLE MACHINE SQUAT WITH ALTERNATING INNER THIGH PULL
DUMBBELL DOUBLE ARM SKI KICKS
DEFICIT GLUTE HEEL LIFTS
JUMP SQUATS