Womens Physique Code Crew
Physique Code
Bodybuilding4 Days a week of 2 lower body workouts that focus on glutes, hamstrings and quads, paired in with two upper body days maximizing muscle in the shoulders and back that will have your physique looking like the hourglass shape you want. No hours of cardio built in, this is all about getting strong and building muscles in the right places to have you feeling confident in your body whatever the occasion
A
Romanian Deadlift
10, 6, 6, 12
B
Kas Glute Bridge
12, 10, 10, 15
C
Seated Hamstring Curl
12, 12, 15
D
Chest Supported Lat Pull Down
12, 10, 10, 15
E
Rear Delt Cable Fly (TPC)
12, 12, 15
A
Chest Supported Incline Lateral Raise
12, 10, 10, 15
B
Prone Incline Rear Delt Row
12, 10, 10, 15
C
High Incline Press (Smith)
10, 10, 15
D
Triceps Cross-Body Pushdown
12, 12, 15
E
DB Spider Curl
12, 12, 15
A
Reverse Lunge (FF Elevated, Holding Rack)
12, 12, 12, 15
B
Barbell Hip Thrust
15, 12, 12, 20
C
Bulgarian Split Squat
12, 12, 15
D
Leg Extension
12, 12, 15
E
Leg Press (Glute Focus)
3 x 15
A
1-Arm DB Row
8, 8, 8, 12
B
Single Arm High-Low Row
12, 12, 15
C
Lateral Raise (TPC)
12, 12, 12, 15
D
DB Skullcrusher
10, 10, 15
E
Ab Wheel
2 x 15
Use the same hypertrophy and physique principles the pros use!!
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Jane Jeffery
2021 ICN Bikini Ms. Australia
Verified Athlete"After hitting a roadblock, overtraining and not progressing Physique Code taught me to train smarter, transforming my physique to win the National ICN Bikini Title and earn my pro card"
Rachel Pringle
Transformation Athlete
Verified Athlete"I came to Physique Code because I had got to a point in my training where I became stuck and they helped me to learn how to train more efficiently, cutting my training time down in half and helping me get stronger and build muscle in the areas I wanted to"
Milly Turley
Transformation Athlete
Verified Athlete"Since training with Physique Code I have learnt so much about technique and exercises I have been able to take my training to the next level!"
Monique Yates
2020 ICN Ms. Fitness Pro Ms. Australia
Verified Athlete"Physique Code has transformed my training to the point I am more motivated and the strongest I have ever been while looking the way I need to, to become a National Champion Fitness Model"
When you join a team you’re getting more than programming, you’re joining an online community.
Womens Physique Code Crew
Womens Physique Code Crew
Womens Physique Code Crew
