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week 5-8
Month 3-4. Weeks 2-4
Training Schedule
Training 1 / Training 2 / Rest / Training 3 / Training 4 / Rest / Rest/Rest
Training 1
1. Lunges with barbell 3 × 10-12
Dumbbell bend press 3 × 10-12
Seated Extensions 3 × 15-20
2. Superset
Bench Press 3 × 10-12
Leg guidance 3 × 12-15
3. Superset
Side swings 3 × 10-12
Triceps curls handle 3 × 10-12
4. Superset
5. Dumbbell stretch 3 × 10-12
Training 2
1. Deadlift 3 × 10-12
Shin curls 3 × 10-12
Gravitron pull-ups 3 × 10-12
2. Superset
3. Overhead press 3 × 10-12
Rear delta crossover 3 × 10-12
Torsion press 3 × 15-20
4. Superset
Training 3
1. Split squat sprint 3 × 10-12
2. Gluteal bridge 3 × 10-12
3. Crossover Stretch 3 × 10-12
Side swings on an inclined bench 3 × 10-12
Leg Lift 3 × 10-12
4. Superset
Training 4
1. Deadlift on one leg 3 × 10-12
Pulling back from above 3 × 12-15
Back supine curls 3 × 12-15
2. Superset
3. Incline barbell pull 3 × 10-12
Posterior delta butterfly 3 × 10-12
Toe Press 3 × 10-12
4. Superset