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

Month 3-4. Weeks 2-4

Training Schedule

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

Training 1

1. Lunges with dumbbells 3 × 12-15

2. Dumbbell bend press 3 × 12-15

3. Seated thrusts 3 × 15-20

4. Bench Press 3 × 12-15

Pulling bar 3 × 12-15

Triceps curls handle 3 × 12-15

5. Superset

Training 2

1. Deadlift 3 × 12-15

2. Shin curls 3 × 12-15

3. Gravitron pull-ups 3 × 12-15

Either with rubber

4. Supine Deadlift 3 × 12-1

Rear delta crossover 3 × 12-15

Torsion press 3 × 15-20

5. Superset

Training 3

1. Split squat with dumbbells 3 × 12-15

2. Glute bridge 3 × 12-15

3. Crossover Stretch 3 × 12-15

Side swings on an inclined bench 3 × 12-15

Leg Lift 3 × 10-12

5. Superset

Training 4

1. Steps 3 × 12-15

Pulling back from above 3 × 12-15

Back supine curls 3 × 12-15

2. Superset

Chest-loading exercises 3 × 12-15

Rear delta dumbbells 3 × 12-15

Toe Press 3 × 10-12

4. Superset