10 week muscle growth program.
This program is designed for women that want to strength their body and build the perfect curves. 5 day split with a focus on lower body days to maximize growth in all the right places.
A
BB Back Squat
3 x 10
B
RDLs
3 x 10
C
Bulgarian Split Squats
3 x 10
D
Glute Leg Press
3 x 10
E
Adductor Machine
3 x 10
A
Lat Pull-down
3 x 10
B
Seated Rows
3 x 10
C
N-Grip DB Bench Press
3 x 10
D
Lateral Raise
3 x 10
E
DB Bicep Curl
3 x 10
F
Cable Tricep Extensions
3 x 10
A
Hip Thrusts
3 x 10
B
KAS Glute Bridge
3 x 10
C
45 Degree Glute Hypers
3 x 10
D
Cable Kickbacks
3 x 10
E
Glute Medius Kickbacks
3 x 10
A
Kneeling Lat Pull-down
3 x 10
B
Reverse Pec Deck
3 x 10
C
DB Rows
3 x 10
D
Shoulder Press Machine
3 x 10
E
DB Bicep Curl
3 x 10
F
Skull Crusher
3 x 10
A
Hack Squats
3 x 10
B
B Stance RDL
3 x 10
C
DB Squats
3 x 10
D
Deficit Lunges
3 x 10
E
Leg Extensions
3 x 10
F
Seated Hamstring Curl
3 x 10