Day 1:
CABLE MACHINE ROPE PULL THROUGH
CABLE MACHINE SINGLE LEG STANDING KNEE LIFT WITH HEEL KICK
BENCH ALTERNATING STEP OVERS
DUMBBELL ALTERNATING CHEST PRESS
BENCH INCLINE DUMBBELL SINGLE ARM LAT ROW
DUMBBELL WIDE HAMMER CURLS
DUMBBELL ALTERNATING OVERHEAD PRESS
PLANK BALL ROLL IN
CABLE MACHINE SINGLE ARM 90 DEGREE EXTERNAL ROTATION
DEFICIT INNER THIGH LIFTS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS WITH ELBOWS IN CHEST PRESS
DUMBBELL SUPINE BICEP CURLS

Day 2:
SINGLE LEG DEADLIFTS WITH 1 DUMBBELL
GLUTE PULSES WITH DUMBBELL
SQUAT WITH DUMBBELL FRONT RAISE
CABLE MACHINE HIGH TO LOW CHEST PRESS
CABLE MACHINE ROPE PULLDOWNS
CABLE MACHINE ROPE BICEP CURLS
CABLE MACHINE V BAR TRICEP EXTENSIONS
BALL CRUNCHES
UPDOWNS
CABLE MACHINE SINGLE LEG HIP ABDUCTION
CABLE MACHINE KNEELING SINGLE ARM PULLDOWNS
QUAD BALL ROLL IN

Day 3:
LEG PRESS MACHINE
SINGLE LEG SHOULDER ELEVATED HIP THRUSTERS WITH DUMBBELL
OUTER THIGH MACHINE LEANING FORWARD
DUMBBELL ELBOWS IN CHEST PRESS
REVERSE FLY MACHINE WITH ELBOWS BENT
DUMBBELL ALTERNATING SUPINE FRONT AND SIDE BICEP CURLS
TRICEP EXTENSION MACHINE
OBLIQUE HEEL TOUCHES
CABLE MACHINE SINGLE LEG INNER THIGH PULL (BEGINNER HOLDING ON)
CABLE MACHINE PEC PUNCHES
DEFICIT GLUTE HEEL LIFTS
CABLE MACHINE HORIZONTAL CHOPS