Day 1:
GOBLET SQUAT FRONT LOADED WITH BACKWARDS LUNGE
SINGLE LEG DEADLIFTS WITH BARBELL
BENCH ALTERNATING STEP OVERS
DUMBBELL ALTERNATING PEC FLYS
BENCH SEATED FORWARD LEAN W
DUMBBELL ALTERNATING SUPINE FRONT AND SIDE BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS
SIDE PLANK
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
BENCH DUMBBELL HIGH ROWS
UPDOWNS
DUMBBELL ELBOWS IN CHEST PRESS

Day 2:
CABLE MACHINE SINGLE LEG STANDING KNEE LIFT WITH HEEL KICK
HEEL SUPPORTED LUNGES WITH DUMBBELLS
HAMSTRING CURL WITH DUMBBELL ON DECLINE BENCH
CABLE MACHINE CHEST PRESS
CABLE MACHINE 2 HANDLE HORIZONTAL LAT ROWS
BICEP CURL MACHINE
DUMBBELL DECLINE CHEST PRESS
DECLINE BENCH DOUBLE LEG LIFTS
CABLE MACHINE ROPE FACE PULL
PLANK BALL ROLL IN
CABLE MACHINE LUNGE WITH BICEP CURL
HAMSTRING SLIDES

Day 3:
CABLE MACHINE SINGLE LEG QUAD KICKDOWN
CABLE MACHINE SINGLE LEG GLUTE KICKBACKS
LEG PRESS MACHINE SINGLE LEG
PUSHUPS WITH STRAIGHT LEGS
CABLE MACHINE 2 CABLE HANDLE PULLDOWNS
DUMBBELL HAMMER CURLS
TRICEP EXTENSION MACHINE
CORE TWISTS
BENCH FROGS
ARNOLD PRESS
DOUBLE LEG LIFTS
PALM BICEP CURLS