Day 1:
DEADLIFTS WITH BARBELL
WALL SQUAT
BENCH STEP UPS WITH DUMBBELLS (ADVANCED)
CABLE MACHINE LOW TO HIGH CHEST PRESS
DUMBBELL STANDING Y AND W
DUMBBELL CONCENTRATION BICEP CURLS
STANDING SINGLE DUMBBELL OVERHEAD TRICEP EXTENSIONS
OBLIQUE TWISTS
LATERAL BAND WALKS
CABLE MACHINE ROPE PULLDOWNS
CABLE MACHINE SQUAT WITH ALTERNATING INNER THIGH PULL
CABLE MACHINE 2 CABLES LOW WIDE BICEP CURLS

Day 2:
HEEL ELEVATED HIP THRUSTERS
LEG CURL ON LEG EXTENSION MACHINE
SINGLE LEG SIT DOWNS
PLANK SHOULDER TOUCHES
CABLE MACHINE STRAIGHT BAR REAR DELT ROWS
DUMBBELL CROSS BODY HAMMER CURLS
SINGLE ARM SINGLE LEG DIPS
PLANK KNEE TUCK (STRAIGHT IN)
CABLE MACHINE SINGLE LEG HIP ABDUCTION
DUMBBELL OVERHEAD PRESS
SINGLE LEG GLUTE BRIDGES WITH DUMBBELL
PEC FLY MACHINE

Day 3:
LEG PRESS MACHINE
INVERTED SINGLE LEG EXTENSIONS
OUTER THIGH MACHINE LEANING BACK
CABLE MACHINE LOW TO HIGH PEC FLYS
CABLE MACHINE KNEELING WIDE PULLDOWNS
BARBELL DRAG CURLS
CABLE MACHINE V BAR TRICEP EXTENSIONS
BALL CRUNCHES
FLOOR DUMBBELL EXTERNAL ROTATION
DEFICIT GLUTE HEEL LIFTS
PLANK BALL ROLL IN WITH PUSHUPS
CABLE MACHINE STRAIGHT BAR BICEP CURLS