Day 1:
BENCH ALTERNATING STEP OVERS
SINGLE LEG SHOULDER ELEVATED HIP THRUSTERS WITH DUMBBELL
CABLE MACHINE SINGLE LEG HIP ABDUCTION
BARBELL CHEST PRESS
BENT OVER BARBELL ROWS
CABLE MACHINE HIGH RANGE BICEP CURLS
CABLE MACHINE REVERSE GRIP TRICEP EXTENSIONS
PLANK BALL ROLL IN
JUMP SQUATS
DUMBBELL ALTERNATING HAMMER AND SUPINE BICEP CURLS
DOUBLE LEG LIFTS
CABLE MACHINE STRAIGHT ARMS CABLE CROSS (CROSS BACK)

Day 2:
GLUTE PULSES WITH DUMBBELL
CABLE MACHINE LUNGE WITH LAT ROWS
DEFICIT GLUTE HEEL LIFTS
ELBOW TO HAND PLANK
DUMBBELL SINGLE ARM REAR DELT ROW
DUMBBELL CROSS BODY HAMMER CURLS
TRICEP EXTENSION MACHINE
AB MACHINE (OBLIQUES)
SINGLE LEG SIT DOWNS
CABLE MACHINE 2 CABLES LOW WIDE BICEP CURLS
HAMSTRING SLIDES
QUAD BALL ROLL IN

Day 3:
CABLE MACHINE SINGLE LEG STANDING KNEE LIFT
GLUTE BRIDGES WITH DUMBBELL
SQUAT WITH DUMBBELL FRONT RAISE
CABLE MACHINE HIGH TO LOW PEC FLYS
BENCH PRONE SHOULDER PRESS
CABLE MACHINE 2 CABLES BICEP CURLS
DUMBBELL ELBOWS IN CHEST PRESS
CRUNCH EXTENSIONS
CABLE MACHINE 90 DEGREE EXTERNAL ROTATION
CABLE MACHINE SINGLE LEG INNER THIGH PULL (INTER/ADV FREE STANDING)
CABLE MACHINE ROPE PULL THROUGH
CABLE MACHINE KNEELING WIDE PULLDOWNS