Female Bodybuilding, Type Program for a Dream Physics :

On Monday

    Raised Sumo Earth - 3 x 4-6 repetitions (rest: 2-3 min)
    Front Slots - 6-10 repetitions (rest: 2 min)
    Curls Dumbbells - 6-10 reps (rest: 2 min)
    Extension Triceps Dumbbells - 6-10 reps (rest: 2 min)
    Suspended Legs Survey - 3 x 8-12 repetitions (rest: 1 min)
    Sideboard - 3 x 20-60 seconds (rest: 1 min)

Wednesday

    Chest Draw Wide Shot (or Tractions) - 3 x 6-8 (rest: 2-3 min)
    Developed Military Sitting Dumbbells - 3 x 6-10 (rest: 2 min)
    Pull Pulley Low - 3 x 6-10 (rest: 2 min)
    Lateral Elevations - 3 x 8-12 repetitions (rest: 1 min)
    Side Elevations Bust Bent - 3 x 8-12 repetitions (rest: 1 min)

Friday

    Goblet Box Squat - 3 x 6-8 repetitions (rest: 2-3 min)
    Step-Ups - 6-10 repetitions (rest: 2 min)
    Developed Lying Down - 6-10 repetitions (rest: 2 min)
    Pumps - 3 x maximum of correct repetitions (rest: 2 min)
    Inverted Crunch on Bench - 3 x 10-20 repetitions (rest: 1 min)
    Board - 3 x 20-60 seconds (rest: 1 min)