Day 1:
WALL SQUAT
CABLE MACHINE RUN LUNGE
SIDE LUNGE FRONT LOADED
DUMBBELL INCLINE CHEST PRESS
CABLE MACHINE CROSS CABLE BENT ELBOW REAR DELTS
DUMBBELL HAMMER CURLS
CABLE MACHINE HORIZONTAL ELBOW BENT EXTERNAL ROTATION
PLANK KNEE TUCK (STRAIGHT IN)
DUMBBELL STANDING Y AND W
CABLE MACHINE SINGLE LEG INNER THIGH PULL (INTER/ADV)
LEG PRESS MACHINE SINGLE LEG
BENCH DUMBBELL SINGLE ARM LAT ROW WITH LEG LIFT

Day 2:
HEELS ELEVATED SQUATS FRONT LOADED
LATERAL BAND WALKS
GLUTE BRIDGES WITH DUMBBELL
BARBELL CHEST PRESS
LAT PULLDOWN MACHINE
BENCH DECLINE DUMBBELL BICEP CURLS
CABLE MACHINE STRAIGHT BAR TRICEP EXTENSIONS
DOUBLE LEG LIFTS
CABLE MACHINE SQUAT WITH LAT ROWS
DUMBBELL HIGH PULLS
BENCH FROGS
PLANK BALL ROLL IN WITH PUSHUPS

Day 3:
SQUATS WITH BARBELL
LEG CURL ON LEG EXTENSION MACHINE
INNER THIGH MACHINE
CABLE MACHINE PEC FLY 2V
BENCH PRONE SHOULDER PRESS
BARBELL BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS
AB MACHINE (OBLIQUES)
PLANK SHOULDER TOUCHES
CABLE MACHINE ROPE FACE PULL
SINGLE LEG LIFTS
PULLUPS WITH STRAIGHT LEGS ON CABLE MACHINE