Day 1:
WALL SQUAT
BENCH STEP UPS
SEATED HAMSTRING MACHINE
DUMBBELL INCLINE CHEST PRESS
RENEGADE ROWS WITH SINGLE DUMBBELL
CABLE MACHINE STRAIGHT BAR BICEP CURLS
STANDING SINGLE DUMBBELL OVERHEAD TRICEP EXTENSIONS
BALL CRUNCHES
SINGLE LEG HAMSTRING CURL WITH BALL
PALM BICEP CURLS
DEADLIFTS WITH DUMBBELLS
PLANK BALL ROLL IN WITH PUSHUPS

Day 2:
LEG PRESS MACHINE
WALKING LUNGES WITH DUMBBELLS
OUTER THIGH MACHINE LEANING BACK
DUMBBELL CHEST PRESS
BENCH INCLINE BACK ROWS
DUMBBELL ALTERNATING BICEP CURLS
CABLE MACHINE STRAIGHT BAR TRICEP EXTENSIONS
CORE TWISTS
PULLUPS WITH STRAIGHT LEGS ON CABLE MACHINE
BENCH DECLINE DUMBBELL BICEP CURLS
BENCH DUMBBELL PULLOVERS
SUPERMAN

Day 3:
LEG EXTENSION MACHINE
CABLE MACHINE SQUAT SIDE STEP
BENCH FROGS
CABLE MACHINE PEC FLY 2V
BENCH DUMBBELL SINGLE ARM LAT ROW
DUMBBELL ALTERNATING FRONT AND SIDE HAMMER CURLS
DUMBBELL SINGLE ARM OVERHEAD TRICEP EXTENSIONS
SINGLE LEG LIFTS
BENCH DUMBBELL HIGH ROWS
SIDE LUNGE FRONT LOADED
PLANK
STANDING DUMBBELL DOUBLE LAT ROWS