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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