Female 2 Day Weights Program

Each set should be taken too failure
rep range 12-15

Day 1
Chest/Shoulders/Triceps

Chest

1. Dumbbell Flies, Peck Deck or CablesIncline Press or Bench

2x Supersets 1 of each (i.e.) Dumbbell Flies with Incline Press

2. Decline press or Pullovers

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Shoulders

Dumbbell Side Lateral Raises

Behind the Neck Press

2 x Supersets

2.   Bent Over Flies

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Triceps

Pushdowns (wide or close)

Close Grip Bench Press or Reverse Grip Bench Press

2 x supersets

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Day 2

Back/Biceps/Legs

Back

Wide Grip Pulldowns

Close Grip Pulldowns

2 x Supersets

2.   Barbell or Cable Rows 2 x sets

3. Shrugs

Upright Row

2 x Supersets

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Biceps

Barbell Curls 2 x Sets
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Legs
Leg Extensions
Leg Press
2x Supersets
2. Squats x 2 Sets
3. Leg Curls 2x Sets
4. Calves 3 or 4 Sets
Each set should be maximum weight and very strict movement. This workout was designed for me by the great bodybuilder Mike “Heavy Duty” Mentzer. One of the all time great