Day 1:
WALL SQUAT
CABLE MACHINE LUNGE WITH LAT ROWS
GLUTE PULSES WITH DUMBBELL
DUMBBELL ELBOWS IN CHEST PRESS
BENCH PRONE SHOULDER PRESS
DUMBBELL DRAG CURLS
SINGLE ARM SINGLE LEG DIPS
SINGLE LEG LIFTS
INVERTED LEG EXTENSIONS WITH BAND
SINGLE LEG SIT DOWNS
SPRI BICEP CURLS
QUAD LIFTS 3V

Day 2:
WALKING LUNGES WITH DUMBBELL BICEP CURLS
GOBLET SQUAT FRONT LOADED WITH BACKWARDS LUNGE
BENCH STEP UPS WITH DUMBBELLS (ADVANCED)
CABLE MACHINE CHEST PRESS
BENCH INCLINE BACK ROWS
CABLE MACHINE 2 CABLES LOW WIDE BICEP CURLS
DIPS
DECLINE BENCH DOUBLE LEG LIFTS
BENCH INCLINE DUMBBELL Y AND W
DUMBBELL ALTERNATING CHEST PRESS
BICYCLE CRUNCHES
LEG CURL ON LEG EXTENSION MACHINE

Day 3:
HEELS ELEVATED SQUATS FRONT LOADED
CABLE MACHINE LUNGE WITH OVERHEAD PRESS
FROG PUMPS WITH DUMBBELL
CABLE MACHINE PEC PUNCHES
BENCH DUMBBELL PULLOVERS
DUMBBELL SUPINE CIRCLE BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS
SIDE PLANK DIPS
CABLE MACHINE SQUAT WITH LAT ROWS
BENCH FROGS
CABLE MACHINE LOW TO HIGH PEC FLYS
SUPERMAN