Women's Standard 3 Day Split

MONDAY

EXERCISE SET # REP #
Chest
bench press 3 x 12, 10, 6-8
incline bench press 3 x 12, 10, 6-8
decline dumbbell press 2 x 8-12
Back
front pulldowns 3 x 12, 10, 6-8
stiff arm pulldowns 2 x 8-12
behind-neck pulldowns 3 x 12, 10, 6-8
low pulley row 2 x 8-12
t-bar row 2 x 8-12

WEDNESDAY

EXERCISE SET # REP #
Hamstrings
leg curls 2 x 8-12
Quads
squats or hack squats 3 x 12, 10, 6-8
lunges (with dumbbells) 2 x 15-20
leg extensions 2 x 8-12
Calves
donkey calf raises 3 x 15-20
standing calf raises 2 x 12-20

FRIDAY

EXERCISE SET # REP #
Deltoids
behind the neck military press 3 x 12, 10, 6-8
lateral raises 3 x 8-12
upright row 2 x 8-12
Biceps
barbell curl 3 x 12,10, 6-8
incline curl 2 x 8-12
concentration curl 2 x 8-12
Triceps
dips 3 x Whatever you Can do.
overhead tricep extensions 2 x 8-12

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