Day 1:
CABLE MACHINE SINGLE LEG QUAD KICKDOWN
SEATED HAMSTRING MACHINE
LEG PRESS MACHINE SINGLE LEG
PUSHUPS WITH STRAIGHT LEGS
BENT OVER BARBELL ROWS
DUMBBELL BICEP CURLS
CABLE MACHINE REVERSE GRIP TRICEP EXTENSIONS
CRUNCH EXTENSIONS
GLUTE BRIDGE WITH BARBELL
DUMBBELL ALTERNATING OVERHEAD PRESS
SIDE LUNGE FRONT LOADED
CORE TWISTS

Day 2:
HIP THRUSTERS SHOULDERS ELEVATED WITH BARBELL
GOBLET SQUAT FRONT LOADED
JUMP SQUATS
DUMBBELL CHEST PRESS
DUMBBELL SINGLE ARM REAR DELT ROW
PALM BICEP CURLS
DUMBBELL SINGLE ARM SKI KICKS
PLANK BALL ROLL IN
OBLIQUE HEEL TOUCHES
BENCH DECLINE DUMBBELL BICEP CURLS
CLAMS
CABLE MACHINE ROPE FACE PULL

Day 3:
WALKING LUNGES WITH BARBELL
SINGLE LEG SHOULDER ELEVATED HIP THRUSTERS WITH DUMBBELL
BENCH ALTERNATING STEP OVERS
CABLE MACHINE PEC FLY 2V
REVERSE FLY MACHINE WITH STRAIGHT ARMS
BICEP CURL MACHINE
BARBELL SKULL CRUSHERS
AB MACHINE (OBLIQUES)
CABLE MACHINE SINGLE LEG GLUTE KICKBACKS
DUMBBELL LATERAL RAISES
FLOOR SLIDES
DUMBBELL WIDE HAMMER CURLS