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week 2-4
1 week
Training Schedule
Training 1 / Training 2 / Rest / Rest / Training 3 / Training 4 / Rest / Rest / Rest
Training 1
1. Squat with barbell 2 × 10-12
Bench press 2 × 10-12
Sitting down 2 × 15-20
2. Superset
Dumbbell press 2 × 10-12
Legs 2 × 12-15
3. Superset
Swings to the side 2 × 10-12
Triceps rope extension 2 × 10-12
4. Superset
5. Machi simulator 2 × 10-12
Or continue to swing sideways
Training 2
1. Deadlift 2 × 10-12
Shin curls 2 × 10-12
Deadlift 2 × 10-12
2. Superset
3. Thrust horizon narrow 2 × 10-12
Rear delta crossover 2 × 10-12
Torsion press 2 × 15-20
4. Superset
Training 3
1. Split squat with dumbbells 2 × 10-12
Between legs rest 1-2 minutes
2. Gluteal bridge 2 × 10-12
3. Barbell stretch 2 × 10-12
Side swings in sitting 2 × 10-12
Leg press 2 × 10-12
4. Superset
Training 4
1. Hyperextension 2 × 12-15
Pulling from above narrow parallel 2 × 12-15
Back supine curls 2 × 12-15
2. Superset
3. Horizontal thrust wide 2 × 12-15
Rear delta butterfly 2 × 12-15
Toe Press 2 × 15-20
4. Superset