MONTH 2- BASIC ONE DAY SPLIT WHOLE BODY PROGRAM #2

Bodypart

Exercise

Set 1

Set 2

Set 3

Compound Legs

Barbell Squats

12/

10/

8/

Compound Legs

Dumbbell Lunges

12/

10/

8/

Hamstrings/Lower Back

Romanian Deadlifts

12/

10/

8/

Calves

Seated Calf Raises

12/

10/

8/

Chest

Incline Dumbbell Presses

12/

10/

8/

Back

Seated Rows

12/

10/

8/

Shoulders

Dumbell Lateral Raises

12/

10/

8/

Biceps

Alternate Dumbbell Curls

12/

10/

8/

Triceps

Overhead Dumbbell Extensions

12/

10/

8/

Abdominals

Reverse Crunches

15/

15/

15/

*Fill in the amount of weight you used in the space left blank after the amount of reps.

Ex: Compound Legs  Barbell Squats 12/100 10/90 8/80

This would mean that you did 12 reps with 100 pounds on your first set,

10 reps with 90 pounds on your second and 8 reps with 80 pounds on your third.