2nd month

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.