2 day split for women

by Chicken soup

17 athletes joined

Program Description

A two day split for women who don't want to waste energy but want a good physique.

Program Overview

Level

Beginner, Novice, Intermediate

Goal

Muscle & Sculpting, Athletics, Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

50 minutes

Created

May 13, 2024 06:16

Last Edited

Jul 23, 2024 04:42

Day 2

Squat (Low Bar)

2 Sets

6 Reps

Bench Press (Barbell)

2 Sets

8 Reps

Tricep Pushdown (Cable)

1 Set

15 Reps

Belt Squat

2 Sets

12 Reps

Hanging Leg Raise

2 Sets

10 Reps

Leg Extension

2 Sets

15-20 Reps

Day 1

Romanian Deadlift (Barbell)

2 Sets

8 Reps

Barbell Row

2 Sets

6 Reps

Hip Thrust (Barbell)

3 Sets

8 Reps

Overhead Press (Barbell)

2 Sets

8 Reps

Hamstring Curl

2 Sets

10 Reps

Bicep Curl (Barbell)

2 Sets

10-12 Reps