Men's and Women's 2-Day Split

WORKOUT #1

EXERCISE

SET #

REP #

Quads

squats or leg press	2 x	8-12
sissy squats	2 x	8-12
leg extensions	1 x	15

Ham strings

stiff-legged dead lifts	2 x	8-12
leg curls	2 x	8-12

Calves

standing calf raise	1-2 x	12-20
seated calf raise	2 x	12-20

Chest

bench press	2 x	8-12
incline barbell or dumbbell press	2 x	8-12
decline dumbbell press	1 x	8-12
incline flyes	1 x	8-12

Triceps

skull crushers	2 x	8-12
overhead triceps extensions	1 x	8-12
cable or rope triceps extensions	1 x	8-12

WORKOUT #2

EXERCISE

SET #

REP #

Midback

behind-neck pulldowns	2 x	8-12
low pulley row	2 x	8-12

Lats

front lat pull or front pull up	2 x	8-12
stiff-arm pulldowns	2 x	8-12

Delts

behind-neck military press	2 x	8-12
lateral raises	2 x	8-12
upright row	2 x	8-12

Biceps

barbell curls	2 x	8-12
incline dumbbell curls	2 x	8-12
concentration curls	1 x	8-12

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