Day 1:
LEG EXTENSION MACHINE
ALTERNATING LUNGE STEP BACKS
QUAD BALL ROLL IN
CABLE MACHINE PEC FLY 2V
CABLE MACHINE SEATED PULLDOWNS
CABLE MACHINE 2 CABLES BICEP CURLS WITH LIFT
CABLE MACHINE ROPE TRICEP EXTENSIONS
CRUNCH EXTENSIONS
BENCH DUMBBELL SINGLE ARM LAT ROW WITH LEG LIFT
CABLE MACHINE SQUAT SIDE STEP
BARBELL SKULL CRUSHERS
AB MACHINE (LEG LIFTS)

Day 2:
LEG PRESS MACHINE
CABLE MACHINE SINGLE LEG GLUTE PUSHDOWN
GLUTE BRIDGE WITH BARBELL
CABLE MACHINE CLOSE GRIP CHEST PRESS
RENEGADE ROWS WITH SINGLE DUMBBELL
WALKING LUNGES WITH DUMBBELL BICEP CURLS
DUMBBELL LATERAL RAISES
BALL CRUNCHES
BENCH STEP UPS
STANDING DUMBBELL DOUBLE LAT ROWS
QUAD LIFTS 3V
OUTER THIGH MACHINE LEANING FORWARD

Day 3:
SQUAT WITH DUMBBELL BICEP CURLS
CABLE MACHINE SIDE LUNGE WITH INNER THIGH PULL
FLOOR SLIDES
DUMBBELL CHEST PRESS
BENT OVER BARBELL ROWS
CABLE MACHINE ROPE BICEP CURLS
DUMBBELL SINGLE ARM OVERHEAD TRICEP EXTENSIONS
SINGLE LEG LIFTS
FROG PUMPS WITH DUMBBELL
DIPS
SIDE PLANK DIPS
CABLE MACHINE HORIZONTAL ELBOW BENT EXTERNAL ROTATION