Day 1:
INVERTED LEG EXTENSIONS
SQUATS WITH BARBELL
HIP THRUSTERS SHOULDERS ELEVATED WITH 1 HAND ON DUMBBELL
FLOOR SLIDES
PLANK HIP DIPS
QUAD POPPERS
CABLE MACHINE SQUAT WITH ALTERNATING INNER THIGH PULL
HEEL SUPPORTED LUNGES WITH DUMBBELLS
CORE SLIDES
CABLE MACHINE RUN LUNGE
QUAD LIFTS 3V
LOW BACK MACHINE

Day 2:
CABLE MACHINE HIGH TO LOW SPLIT STANCE ROWS
DUMBBELL SINGLE ARM SKI KICKS
PULLOVER MACHINE
DUMBBELL CONCENTRATION BICEP CURLS
PLANK KNEE TUCK (CROSS)
CHEST PRESS MACHINE HANDS HIGH
DUMBBELL STANDING Y AND W
DUMBBELL OVERHEAD PRESS
SIDE PLANK
CABLE MACHINE HORIZONTAL STRAIGHT ARM EXTERNAL ROTATION
DIPS
ARNOLD PRESS

Day 3:
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
INNER THIGH MACHINE
LEG CURL ON LEG EXTENSION MACHINE
PUSHUPS WITH STRAIGHT LEGS
LAT PULLDOWN MACHINE
BARBELL BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS
BICYCLE CRUNCHES
CABLE MACHINE SEATED PULLDOWNS
CABLE MACHINE ROPE TRICEP EXTENSIONS
WALL SQUAT BALL SUPPORTED
STATIONARY LUNGE WITH DUMBBELL BICEP CURLS