Day 1:
CABLE MACHINE SINGLE LEG QUAD KICKDOWN
GLUTE BRIDGES WITH DUMBBELL
HAMSTRING CURL WITH BALL
CABLE MACHINE CHEST PRESS
DUMBBELL SINGLE ARM REAR DELT ROW
BICEP CURL MACHINE
BARBELL SKULL CRUSHERS
DECLINE BENCH DOUBLE LEG LIFTS
DUMBBELL HIGH PULLS
LEG EXTENSION MACHINE TOES IN
LATERAL RAISE MACHINE
LEG PRESS MACHINE SINGLE LEG

Day 2:
HAMSTRING CURL WITH DUMBBELL ON FLOOR
FROG PUMPS WITH DUMBBELL
CABLE MACHINE SINGLE LEG GLUTE PUSHDOWN
PEC FLY MACHINE
CABLE MACHINE STRAIGHT BAR REAR DELT ROWS
CABLE MACHINE STRAIGHT BAR DRAG CURLS
FLOOR DUMBBELL EXTERNAL ROTATION
AB MACHINE
CABLE MACHINE SINGLE LEG GLUTE KICKBACKS
SEATED ALTERNATING DUMBBELL BICEP CURLS
OBLIQUE TWISTS
BARBELL ELBOWS IN PRESS

Day 3:
WALL SQUAT WITH LEG EXTENSION
SUMO SQUATS
CABLE MACHINE SIDE LUNGE WITH INNER THIGH PULL
CABLE MACHINE LOW PEC ADDUCTION
STANDING DUMBBELL ALTERNATING LAT ROWS
DUMBBELL LARGE TWIST BICEP CURLS
SINGLE ARM SINGLE LEG DIPS
CRUNCH EXTENSIONS
CABLE MACHINE LUNGE WITH SINGLE ARM ROW
CABLE MACHINE REVERSE GRIP TRICEP EXTENSIONS
HAMSTRING SLIDES
BENCH PRONE SHOULDER PRESS