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Week 6-8
Training Schedule
Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again
Training 1
1. Smith squat 4 × 12-15
2. Bench Press 4 × 12-15
3. Seated thrusts 4 × 15-20
4. Dumbbell press 4 × 10-12
Swings to the side 4 × 10-12
Triceps rope extensions 3 × 10-12
5. Superset
Training 2
1. Hyperextension 4 × 12-15
2. Shin curls 4 × 12-15
3. Deadlift 4 × 12-15
4. Drawing Horizon Narrow 4 × 12-15
Rear delta crossover 4 × 10-12
Torsion press 4 × 15-20
5. Superset
FULL BODY 3
1. Split squat with dumbbells 4 × 12-15
Between legs rest 1-2 minutes
2. Barbell stretch 4 × 12-15
Side swings in sitting 4 × 12-15
Leg Lift 3 × 10-12
3. Superset
FULL BODY 4
1. Lunges in the smitt 4 × 12-15
2. pulling from above narrow parallel 4 × 12-15
3. Back supine thrusts 4 × 12-15
4. Horizontal thrust wide 4 × 12-15
Rear delta butterfly 4 × 12-15
Toe Press 4 × 15-20
5. Superset