Female 3 Day Split
Designed for those who want to gain tone and shape
Monday; Chest & Biceps
Wednesday; Back & Triceps
Friday; Legs & Shoulders
I would suggest that you set your programme out as follows;
4-5 Exercises per body part
2-3 Sets per exercise
Set 1 x 10 reps
Set 2 x 8 reps
Set 3 x 6 - 4 reps
Make sure that you keep the weight to one that you can handle without cheating. Keep a full strict movement.
Try not to rest too long between sets and remember that you are in the gym to make progress not to socialise.
Flat Bench Press Preacher Curls
Incline Bench Press Seated Dumbbell Curls
Decline Bench Press 21`s
Pullovers or Dips Standing Barbell Curls
Peck Deck or Crossovers One Arm Cable Concentration Curls
Wide Grip Behind Neck Pulldowns Close Grip Pushdowns
Medium Grip Front Pulldowns Wide Grip Pushdowns
Base Pully Rows Reverse Grip Flat Bench Press
Dumbbell Rows or Deadlifts Close Grip Flat Bench Press
Wide Grip Behind Neck Chins Single Cable Kickbacks
Double Leg Extensions Side Lateral Raises
Leg Press Front Lateral Raises
Hack Squats Bent Over Flies
Squats Behind Neck Seated Barbell Press
Double Leg Curls Shrugs or Upright Rows
4 x Sets of 25 reps of Crunches
5 Minutes of twists on the edge of a bench with a broom handle behind your neck.
Place your feet flat on the floor, and make sure you twist all the way round as far as you can.
Keep a strict upright position and your lower section of the body fixed to the bench.
Only movement is in the upper part of the body. Try and work up to 10 minutes a day.
Train your calves every day that you go to the gym. But with the calves you only choose 1 exercise for that day.
You can choose from the following exercises;
- Seated Calve Raises
- Standing Calve Raises
- Leg Press Calve Raises
- Reverse Hack Squat Calve Raises
When choosing and exercise I suggest that you also change your direction of your feet;
- Monday; Point Feet Forward
- Wednesday; Point Feet In