Homepage
week 6-8
Week 4-5
Training Schedule
Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again
Training 1
1. Smith squat 3 × 12-15
2. Bench Press 3 × 12-15
3. Seated thrusts 3 × 15-20
4. Dumbbell press 3 × 10-12
Side swings 3 × 10-12
Triceps rope extensions 3 × 10-12
5. Superset
Training 2
1. Hyperextension 3 × 12-15
2. Shin curls 3 × 12-15
3. Deadlift 3 × 12-15
4. Thrust horizon narrow 3 × 12-15
Rear delta crossover 3 × 10-12
Torsion press 3 × 15-20
5. Superset
Training 3
1. Split squat with dumbbells 3 × 12-15
Between legs rest 1-2 minutes
2. Pulling the bar 3 × 12-15
Side swings in sitting 3 × 12-15
Leg Lift 3 × 10-12
3. Superset
Training 4
1. Lunges in the smitt 3 × 12-15
2. pulling from above narrow parallel 3 × 12-15
3. Back supine curls 3 × 12-15
4. Thrust horizon wide 3 × 12-15
Rear delta butterfly 3 × 12-15
Toe Press 3 × 15-20
5. Superset