Hourglass 2/2 Lite. For six months. Weeks 1-3

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

Swings to the side 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 tightening 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