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week 5-8
Weeks 2-4
Training Schedule
Training 1 / Training 2 / Rest / Rest / Training 3 / Training 4 / Rest / Rest / Rest
Training 1
1. Squat with barbell 3 × 10-12
Bench press 3 × 10-12
Seated Extensions 3 × 15-20
2. Superset
Dumbbell press 3 × 10-12
Leg guidance 3 × 12-15
3. Superset
Side swings 3 × 10-12
Triceps rope extensions 3 × 10-12
4. Superset
5. Machi trainer 3 × 10-12
Or continue to swing sideways
Training 1
1. Deadlift 3 × 10-12
Shin curls 3 × 10-12
Deadlift 3 × 10-12
2. Superset
3. Thrust horizon narrow 3 × 10-12
Rear delta crossover 3 × 10-12
Torsion press 3 × 15-20
4. Superset
Training 3
1. Split squat with dumbbells 3 × 10-12
Between legs rest 1-2 minutes
2. Gluteal bridge 3 × 10-12
3. Barbell stretch 3 × 10-12
Side swings in sitting 3 × 10-12
Leg press 3 × 10-12
4. Superset
Training 4
1. Hyperextension 3 × 12-15
Pulling from above narrow parallel 3 × 12-15
Back supine curls 3 × 12-15
2. Superset
3. Thrust horizon wide 3 × 12-15
Rear delta butterfly 3 × 12-15
Toe Press 3 × 15-20
4. Superset