Day 1:
BENCH ALTERNATING STEP OVERS
QUAD POPPERS
CABLE MACHINE ROPE PULL THROUGH
DUMBBELL DECLINE CHEST PRESS
DUMBBELL HIGH PULLS
CABLE MACHINE HIGH RANGE BICEP CURLS
SINGLE ARM SINGLE LEG DIPS
OBLIQUE HEEL TOUCHES
SQUAT PULSES
WALL SQUAT BALL SUPPORTED
PLANK BALL ROLL IN
CABLE MACHINE KNEELING WIDE PULLDOWNS

Day 2:
HIP THRUSTERS SHOULDERS ELEVATED WITH 1 HAND ON DUMBBELL
INNER THIGH MACHINE
CABLE MACHINE SINGLE LEG STANDING KNEE LIFT
PEC FLY MACHINE
BENCH DUMBBELL PULLOVERS
BARBELL BICEP CURLS
CABLE MACHINE REVERSE GRIP TRICEP EXTENSIONS
CORE SLIDES
HEEL ELEVATED HIP THRUSTERS
ARNOLD PRESS
CABLE MACHINE RUN LUNGE
OBLIQUE TWISTS

Day 3:
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
SQUATS WITH BARBELL
CABLE MACHINE SQUAT WITH ALTERNATING INNER THIGH PULL
CABLE MACHINE LOW TO HIGH CHEST PRESS
LAT PULLDOWN MACHINE
DUMBBELL CONCENTRATION BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS WITH ELBOWS IN CHEST PRESS
DECLINE BENCH DOUBLE LEG LIFTS
DUMBBELL SINGLE ARM REAR DELT ROW
CABLE MACHINE LOW PEC ADDUCTION
LEG EXTENSION MACHINE TOES IN
CABLE MACHINE 45 DEGREE LOW TO HIGH EXTERNAL ROTATION