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week 3-5
Weeks 1-2
FULL BODY 1
1. Squat with barbell on shoulders 3×8
3 approaches, 8 times each
Lower leg extensions 3×10-12
Dumbbell bend press 3×8-10
2. Superset
Stretch 3×8-10
Bench press 3×8-10
3. Superset
Biceps on a Scott Bench 3×12
Triceps rope 3×12
4. Superset
FULL BODY 2
1. Split squat with dumbbells 3×10
2. Deadlift 3×8-10
Bench Press 3×8-10
Upper block pull 3×8-10
3. Superset
Side swings 3×8-10
Biceps barbell 3×8-10
4. Superset
French press 3×10-12
Standing calves in the squat 3×10-12
5. Superset
FULL BODY 3
1. Gakk squat 3×8-10
Chest Leads in the Butterfly 3×10-12
Shin curls 3×8-10
2. Superset
Pullover 3×8-10
Biceps with handle 3×8-10
3. Superset
Dumbbell press 3×8-10
Rear delta abductions 3×10-12
4. Superset
5. Press curls 3×MAX