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