Day 1:
SINGLE LEG DEADLIFTS WITH 2 DUMBBELLS
QUAD BALL ROLL IN
BENCH STEP UPS WITH DUMBBELLS
HAMSTRING SLIDES
SIDE PLANK DIPS
CLAMS
HAMSTRING CURL WITH DUMBBELL ON DECLINE BENCH
DEFICIT GLUTE HEEL LIFTS
PLANK
LEG PRESS MACHINE TOES LOW
LATERAL BAND WALKS
QUAD LIFTS 3V

Day 2:
PUSHUPS WITH STRAIGHT LEGS
CABLE MACHINE STRAIGHT ARMS CABLE CROSS
CABLE MACHINE CHEST PRESS
CABLE MACHINE KNEELING SINGLE ARM PULLDOWNS
CABLE MACHINE HORIZONTAL CHOPS
STANDING DUMBBELL ALTERNATING LAT ROWS
LATERAL RAISE MACHINE
DUMBBELL CROSS BODY HAMMER CURLS
BICYCLE CRUNCHES
CABLE MACHINE STRAIGHT BAR BICEP CURLS
DUMBBELL SINGLE ARM SKI KICKS
SUPERMAN

Day 3:
HEEL SUPPORTED LUNGES WITH DUMBBELLS
OUTER THIGH MACHINE LEANING BACK
HAMSTRING HEEL WALKS
CABLE MACHINE HIGH TO LOW PEC FLYS
BENCH INCLINE BACK ROWS
CABLE MACHINE 90 DEGREE EXTERNAL ROTATION
STANDING SINGLE DUMBBELL OVERHEAD TRICEP EXTENSIONS
BALL CRUNCHES
SINGLE LEG SHOULDER ELEVATED HIP THRUSTERS WITH DUMBBELL
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS
BENCH DUMBBELL SINGLE ARM LAT ROW WITH LEG LIFT
DUMBBELL DRAG CURLS