Hourglass 2/2 Lite. For six months. Month 3-4. 1 week

Month 3-4. 1 week

Training Schedule

Training1/Training2/Rest/Rest/Training3/Training4/Rest/Rest/Rest

Training 1

1. Lunges on the spot with dumbbells 2 × 12-15

2. Dumbbell bent-over press 2 × 12-15

3. Sitting up and down 2 × 15-20

4. Sitting barbell press 2 × 12-15

Barbell stretch 2 × 12-15

Triceps curls handle 2 × 12-15

5. Superset

Training 2

1. Deadlift 2 × 12-15

2. Shin curls 2 × 12-15

3. Gravitron pull-ups 2 × 12-15

Either with rubber

4. Lying down on the belly 2 × 12-1

Rear delta crossover 2 × 12-15

Torsion press 2 × 15-20

5. Superset

Training 3

1. Split squat with dumbbells 2 × 12-15

2. Gluteal bridge 2 × 12-15

3. Crossover Stretch 2 × 12-15

Side swings on an inclined bench 2 × 12-15

Leg Lift Press 2 × 10-12

5. Superset

Training 4

1. Steps 2 × 12-15

Pulling back from above 2 × 12-15

Back supine curls 2 × 12-15

2. Superset

Chest-loading exercises 2 × 12-15

Rear delta dumbbells 2 × 12-15

Toe Press 2 × 10-12

4. Superset