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