Day 1:
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
FROG PUMPS WITH DUMBBELL
CABLE MACHINE SINGLE LEG STANDING KNEE LIFT
CHEST PRESS MACHINE HANDS LOW
BENCH DUMBBELL SINGLE ARM LAT ROW
DUMBBELL LARGE TWIST BICEP CURLS
DUMBBELL SINGLE ARM OVERHEAD TRICEP EXTENSIONS
SINGLE LEG LIFTS
HEELS ELEVATED SQUATS FRONT LOADED
CABLE MACHINE HORIZONTAL STRAIGHT ARM EXTERNAL ROTATION
BENCH FROGS
SQUAT WITH DUMBBELL BICEP CURLS

Day 2:
HAMSTRING CURL WITH BALL
SQUAT WITH DUMBBELL FRONT RAISE
CABLE MACHINE SIDE LUNGE WITH INNER THIGH PULL
BARBELL ELBOWS IN PRESS
CABLE MACHINE CIRCLE ROWS
DUMBBELL ALTERNATING FRONT AND SIDE HAMMER CURLS
TRICEP EXTENSION MACHINE
PLANK
ARNOLD PRESS
ELBOW TO HAND PLANK
QUAD BALL ROLL IN
DIPS

Day 3:
ALTERNATING LUNGE STEP BACKS
HAMSTRING HEEL WALKS
CABLE MACHINE SINGLE LEG GLUTE PUSHDOWN
CABLE MACHINE LOW PEC ADDUCTION
STANDING DUMBBELL ALTERNATING LAT ROWS
DUMBBELL SUPINE BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS WITH ELBOWS IN CHEST PRESS
SIDE PLANK DIPS
QUAD LIFTS 3V
PULLUPS WITH STRAIGHT LEGS ON CABLE MACHINE
LEG EXTENSION MACHINE TOES OUT
BARBELL CHEST PRESS