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week 2-4
week 1
Training Schedule
Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again
Training 1
1. Squat 2 × 8-12
Bench press 2 × 10
Lower leg extensions 2 × 10-15
2. Superset
Chest 2 × 10-12
Leg Guides 2 × 10-12
3. Superset
Triceps rope extension 2 × 10-12
Swings to the side 2 × 10-12
4. Superset
Dumbbell stretch 2 × 10-12
French dumbbell press 2 × 10-12
5. Superset
Training 2
1. Deadlift 2 × 10-12
Shin curls 2 × 10-12
Pull from the top wide 2 × 10-12
2. Superset
Calves sitting 2 × 10-12
Thrust horizon 2 × 10-12
3. Superset
Posterior delta butterfly 2 × 10-12
Biceps barbell 2 × 10-12
4. Superset
5. Torsion press 2 × 15-20
Training 3
1. Low and wide leg press 2 × 10-12
Bench Press 2 × 10-12
Standing calves 2 × 10-12
2. Superset
Chest downward crossover 2 × 10-12
Triceps bar 2 × 10-12
3. Superset
Boring bar 2 × 10-12
Triceps from behind the head with a rope 2 × 10-12
4. Superset
5. Shoulder exercises 2 × 10-12
Can be replaced by sideways strokes
Training 4
1. Deadlift on 1 leg 2 × 10
Between the legs rest
Pulling from above narrow parallel 2 × 10-12
Shoulder press (similar) 2 × 10-12
2. Superset
Horizontal pull wide (elbow 45°) 2 × 10-12
Leg press 2 × 15-20
3. Superset
Pullover 2 × 10-12
Scott biceps 2 × 10-12
4. Superset
Rear delta crossover 2 × 10-12
Hammer 2 × 10-12
5. Superset