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