Women's Standard
MONDAY & THURSDAY
Quads
| squats, leg press, or
hack squats
| 3 x
| 10, 8, 4-6
|
| sissy squats, or lunges
| 1 x
| 8-12
|
| leg extensions
| 1 x
| 8-12
|
Hamstrings
| stiff-legged dead lifts
| 2 x
| 8-12
|
| leg curls
| 1 x
| 8-12
|
Calves
| donkey calf raise
| 2 x
| 12-20
|
| standing calf raise
| 1 x
| 12-20
|
Chest
| bench press, or
dumbbell press
| 3 x
| 8, 6, 3-4
|
| decline cable flyes
| 1 x
| 8-12
|
| incline bench press,
or incline dumbbell
press
| 3 x
| 8, 6, 3-4
|
| incline flyes
| 1 x
| 8-12
|
Triceps
| close grip bench
press, or dips
| 3 x
| 8, 6, 3-4
|
| overhead tricep extensions
| 1 x
| 8-12
|
| cable tricep
extensions, or rope
ticeps extensions
| 1 x
| 8-12
|
TUESDAY & FRIDAY
Midback
| behind-neck pulldowns
| 3 x
| 8, 6, 3-4
|
| one arm dumbbell
rows, or low pulley
rows
| 1 x
| 8-12
|
Lats
| front pulldowns or
pull-ups
| 3 x
| 8, 6, 3-4
|
| pullovers
| 1 x
| 8-12
|
| stiff-arm pulldowns
| 1 x
| 8-12
|
Delts
| behind-neck
military press
| 3 x
| 8, 6, 3-4
|
| incline one arm
lateral raises or
lateral raises
| 1 x
| 8-12
|
| upright row
| 1 x
| 8-12
|
Biceps
| barbell curls or
dumbbell curls
| 3 x
| 8, 6, 3-4
|
| incline dumbbell curls
| 1 x
| 8-12
|
| concentration curls
| 1 x
| 8-12
|