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week 6-8
week 3–5
FULL BODY 1
  1. Pit squat 3×12-15
(3 approaches, each exercise 12-15 times)
2. Seated Extensions 3×12-15
(3 approaches, each exercise 12-15 times)
3. Wide grip push-ups 3×12-15
(3 approaches, each exercise 12-15 times)
4. Horizontal pull 3×12-15
(3 approaches, each exercise 12-15 times)
5. Dumbbell press 3×12-15
(3 approaches, each exercise 12-15 times)
6. Superset
Biceps hammer 3×12-15
Curls on the press 3×12-20
(3 approaches, each exercise 12-15 times)
You can use a dumbbell or a weight
FULL BODY 2
  1. Lunges on the spot 3×10-12
(3 approaches, each exercise 10-12 times)
2. Hyperextension 3×12-15
(3 approaches, each exercise 12-15 times)
3. Upper block pull with narrow parallel grip 3×12-15
(3 approaches, each exercise 12-15 times)
4. Side swings 3×12-15
(3 approaches, each exercise 12-15 times)
5. Superset
Triceps curls 3×12-15
Shin curls 3×12-15
(3 approaches, each exercise 12-15 times)
FULL BODY 3
1. Leg press with wide and high leg position 3×12-15
(3 approaches, each exercise 12-15 times)
2. Flexions 3×12-15
(3 approaches, each exercise 12-15 times)
Forward swing 3×12-15
(3 approaches, each exercise 12-15 times)
4. Upper block pull with a wide grip 3×12-15
(3 approaches, each exercise 12-15 times)
5. Push-ups from the bar with narrow grip 3×12-15
(3 approaches, each exercise 12-15 times)
6. Stretch-to-toe press 3×15-20
(3 approaches, 15-20 times each exercise)