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week 4-5
Weeks 1-3
Training Schedule
Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again
Training 1
1. Smith squat 2 × 12-15
2. Bench Press 2 × 12-15
3. Sitting up and down 2 × 15-20
4. Dumbbell press 2 × 10-12
Side swings 2 × 10-12
Triceps rope extension 2 × 10-12
5. Superset
Training 2
1. Hyperextension 2 × 12-15
2. Shin curls 2 × 12-15
3. Deadlift 2 × 12-15
4. Horizontal pulling tight 2 × 12-15
Rear delta crossover 2 × 10-12
Torsion press 2 × 15-20
5. Superset
Training 3
1. Split squat with dumbbells 2 × 12-15
Between legs rest 1-2 minutes
2. Barbell stretch 2 × 12-15
Side swings in sitting 2 × 12-15
Leg Lift Press 2 × 10-12
3. Superset
Training 4
1. Lunges in the smitt 2 × 12-15
2. pulling from above narrow parallel 2 × 12-15
3. Back supine curls 2 × 12-15
4. Horizontal thrust wide 2 × 12-15
Rear delta butterfly 2 × 12-15
Toe Press 2 × 15-20
5. Superset