Day 1:
GOBLET SQUAT FRONT LOADED
HIP THRUSTERS SHOULDERS ELEVATED WITH 1 HAND ON DUMBBELL
HAMSTRING CURL WITH BALL
CABLE MACHINE ALTERNATING SINGLE ARM CHEST PRESS
BENCH DUMBBELL LAT ROWS
BARBELL DRAG CURLS
DUMBBELL DOUBLE ARM SKI KICKS
SIDE PLANK
SINGLE LEG GLUTE BRIDGES
BICEP CURL MACHINE
CABLE MACHINE SQUAT WITH LAT ROWS
DUMBBELL ALTERNATING OVERHEAD PRESS

Day 2:
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
LATERAL BAND WALKS
LEG CURL ON LEG EXTENSION MACHINE
CABLE MACHINE LOW TO HIGH CHEST PRESS
CABLE MACHINE CIRCLE ROWS
DUMBBELL SUPINE CIRCLE BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS WITH ELBOWS IN CHEST PRESS
OBLIQUE HEEL TOUCHES
FROG PUMPS WITH DUMBBELL
REVERSE FLY MACHINE WITH STRAIGHT ARMS
CABLE MACHINE SINGLE LEG GLUTE KICKBACKS
CABLE MACHINE HORIZONTAL CHOPS

Day 3:
CABLE MACHINE SINGLE LEG QUAD KICKDOWN
WALL SQUAT WITH LEG EXTENSION
CABLE MACHINE SINGLE LEG GLUTE PUSHDOWN
CABLE MACHINE PEC PUNCHES
CABLE MACHINE STRAIGHT BAR PULLDOWNS
DUMBBELL ALTERNATING SUPINE FRONT AND SIDE BICEP CURLS
DUMBBELL HIGH PULLS
OBLIQUE TWISTS
UPDOWNS
HEEL ELEVATED HIP THRUSTERS
BARBELL SKULL CRUSHERS
SQUAT PULSES