Day 1:
HAMSTRING CURL WITH BALL
GOBLET SQUAT FRONT LOADED
CABLE MACHINE SINGLE LEG GLUTE PUSHDOWN
DUMBBELL ELBOWS IN CHEST PRESS
CABLE MACHINE STRAIGHT BAR PULLDOWNS
DUMBBELL WIDE HAMMER CURLS
TRICEP EXTENSION MACHINE
PLANK HIP DIPS
CABLE MACHINE SQUAT WITH LAT ROWS
CABLE MACHINE HIGH TO LOW CHOPS
CABLE MACHINE SINGLE LEG GLUTE KICKBACKS
BENCH PRONE SHOULDER PRESS

Day 2:
LEG PRESS MACHINE SINGLE LEG
UPDOWNS
CABLE MACHINE SINGLE LEG QUAD KICKDOWN
CABLE MACHINE PEC PUNCHES
PULLUPS WITH STRAIGHT LEGS ON CABLE MACHINE
DUMBBELL WIDE SUPINE BICEP CURLS
CABLE MACHINE STRAIGHT BAR TRICEP EXTENSIONS
AB MACHINE
DUMBBELL OVERHEAD PRESS
FROG PUMPS WITH DUMBBELL
DUMBBELL LARGE TWIST BICEP CURLS
CORE TWISTS

Day 3:
LEG EXTENSION MACHINE
WALL SQUAT WITH LEG EXTENSION
SINGLE LEG GLUTE BRIDGES WITH DUMBBELL
DUMBBELL LATERAL RAISES
REVERSE FLY MACHINE WITH ELBOWS BENT
BICEP CURL MACHINE
DIPS
PLANK KNEE TUCK (CROSS)
BENCH FROGS
CABLE MACHINE CROSS CABLE BENT ELBOW REAR DELTS
BARBELL CHEST PRESS
CABLE MACHINE SQUAT SIDE STEP