Day 1:
WALL SQUAT
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
INVERTED SINGLE LEG EXTENSIONS
DUMBBELL CHEST PRESS
BENCH INCLINE DUMBBELL Y AND W
DUMBBELL ALTERNATING HAMMER AND SUPINE BICEP CURLS
CABLE MACHINE V BAR TRICEP EXTENSIONS
OBLIQUE TWISTS
JUMP SQUATS
DUMBBELL ALTERNATING OVERHEAD PRESS
SINGLE LEG HAMSTRING CURL WITH BALL
PALM BICEP CURLS

Day 2:
DEADLIFTS WITH BARBELL
CABLE MACHINE RUN LUNGE
SEATED HAMSTRING MACHINE
BARBELL ELBOWS IN PRESS
BENCH DUMBBELL HIGH ROWS
DUMBBELL SUPINE CIRCLE BICEP CURLS
BARBELL SKULL CRUSHERS
AB MACHINE (LEG LIFTS)
CABLE MACHINE LUNGE WITH LAT ROWS
SINGLE ARM SINGLE LEG DIPS
DOUBLE LEG LIFTS
GOBLET SQUAT FRONT LOADED WITH BACKWARDS LUNGE

Day 3:
LEG PRESS MACHINE
HIP THRUSTERS SHOULDERS ELEVATED WITH BARBELL
HEELS ELEVATED SQUATS FRONT LOADED
CHEST PRESS MACHINE HANDS HIGH
CABLE MACHINE HIGH TO LOW SPLIT STANCE ROWS
BENCH DECLINE DUMBBELL BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS WITH ELBOWS IN CHEST PRESS
CRUNCH EXTENSIONS
CABLE MACHINE PEC FLY 2V
ALTERNATING LUNGE STEP BACKS
CABLE MACHINE STRAIGHT BAR REAR DELT ROWS
FLOOR SLIDES