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week 6-8
Week 3-5
FULL BODY 1
1. Squat with barbell on shoulders 4×8
4 approaches, 8 times each
Shin curls 4×12
Dumbbell bend press 4×8-10
2. Superset
Stretch 4×8-10
Bench press 4×8-10
3. Superset
Biceps on a Scott Bench 3×12
Triceps rope 3×12
4. Superset
FULL BODY 2
1. Split squat with dumbbells 4×10
2. Deadlift 4×8-10
Bench Press 4×8-10
Upper block pull 4×8-10
3. Superset
Side swings 4×8-10
Biceps barbell 4×8-10
4. Superset
French press 3×10-12
Standing calves in the squat 4×10-12
5. Superset
FULL BODY 3
1. Gakk squat 4×8-10
Chest presses in the butterfly 4×10-12
Shin curls 4×8-10
2. Superset
Pullover 4×8-10
Biceps with handle 3×8-10
3. Superset
Dumbbell press 4×8-10
Rear delta abductions 4×10-12
4. Superset
5. Press curls 4×MAX