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week 2-4
Month 3-4. 1 week
Training Schedule
Тренировка 1/Тренировка 2/Отдых/Тренировка 3/Тренировка 4/Отдых/Отдых/Заново
Training 1
1. Lunges with barbell 2 × 10-12
Dumbbell bend press 2 × 10-12
Sitting down 2 × 15-20
2. Superset
Bench Press 2 × 10-12
Legs 2 × 12-15
3. Superset
Swings to the side 2 × 10-12
Triceps curls handle 2 × 10-12
4. Superset
5. Dumbbell stretch 2 × 10-12
Training 2
1. Deadlift 2 × 10-12
Shin curls 2 × 10-12
Gravitron pull-ups 2 × 10-12
2. Superset
3. Overhead press 2 × 10-12
Rear delta crossover 2 × 10-12
Torsion press 2 × 15-20
4. Superset
Training 3
1. Split squat sprint 2 × 10-12
2. Gluteal bridge 2 × 10-12
3. Crossover Stretch 2 × 10-12
Side swings on an inclined bench 2 × 10-12
Leg Lift Press 2 × 10-12
4. Superset
Training 4
1. Deadlift on one leg 2 × 10-12
Pulling back from above 2 × 12-15
Back supine curls 2 × 12-15
2. Superset
3. Incline barbell pull 2 × 10-12
Posterior delta butterfly 2 × 10-12
Toe Press 2 × 10-12
4. Superset