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