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Month 3-4. Weeks 5-8
Training Schedule
Training1/Training2/Rest/Rest/Training3/Training4/Rest/Rest/Rest
Training 1
1. Lunges on the spot with dumbbells 4 × 12-15
2. Dumbbell bent-over press 4 × 12-15
3. Seated thrusts 4 × 15-20
4. Bench Press 4 × 12-15
Pulling bar 4 × 12-15
Triceps curls handle 3 × 12-15
5. Superset
Training 2
1. Deadlift 4 × 12-15
2. Shin curls 4 × 12-15
3. Gravitron pull-ups 4 × 12-15
Either with rubber
4. Lying down on the belly 4 × 12-1
Rear delta crossover 4 × 12-15
Torsion press 4 × 15-20
5. Superset
Training 3
1. Split squat with dumbbells 4 × 12-15
2. Gluteal bridge 4 × 12-15
3. Crossover Stretch 4 × 12-15
Side swings on an inclined bench 4 × 12-15
Leg Lift 3 × 10-12
5. Superset
Training 4
1. Steps 4 × 12-15
Pulling back from above 4 × 12-15
Back supine curls 4 × 12-15
2. Superset
3 Chest-loading exercises 4 × 12-15
Rear delta dumbbells 4 × 12-15
Toe Press 4 × 10-12
4. Superset