Day 1:
WALL SQUAT
SINGLE LEG HAMSTRING CURL WITH BALL
SUMO SQUATS
ELBOW TO HAND PLANK
CABLE MACHINE CIRCLE ROWS
DUMBBELL ALTERNATING BICEP CURLS
STANDING SINGLE DUMBBELL OVERHEAD TRICEP EXTENSIONS
BICYCLE CRUNCHES
SINGLE LEG SHOULDER ELEVATED HIP THRUSTERS WITH DUMBBELL
BENCH DUMBBELL SINGLE ARM LAT ROW
PLANK BALL ROLL IN WITH PUSHUPS
SQUAT WITH DUMBBELL FRONT RAISE

Day 2:
HEELS ELEVATED SQUATS FRONT LOADED
DEFICIT GLUTE HEEL LIFTS
GLUTE PULSES WITH DUMBBELL
CHEST PRESS MACHINE HANDS HIGH
DUMBBELL STANDING Y AND W
STATIONARY LUNGE WITH DUMBBELL BICEP CURLS
DUMBBELL ALTERNATING OVERHEAD PRESS
LOW BACK MACHINE
INVERTED LEG EXTENSIONS
DUMBBELL REVERSE FLYS
LEG CURL ON LEG EXTENSION MACHINE
CABLE MACHINE SPLIT STANCE SINGLE ARM PULLDOWNS

Day 3:
DEADLIFTS WITH DUMBBELLS
SEATED HAMSTRING MACHINE
SINGLE LEG SIT DOWNS
PLANK SHOULDER TOUCHES
BENCH DUMBBELL LAT ROWS
DUMBBELL ALTERNATING FRONT AND SIDE HAMMER CURLS
DUMBBELL DOUBLE ARM SKI KICKS
SUPERMAN
PLANK
CABLE MACHINE SINGLE LEG HIP ABDUCTION
FLOOR DUMBBELL EXTERNAL ROTATION
SIDE LUNGE FRONT LOADED