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week 2-4
Month 3-4. week 1
Training Schedule:
Training1/Training2/Rest/Rest/Training3/Training4/Rest/Rest/Start

For the more experienced:

Training1/Training2/Rest/Rest/Training3/Training4/Rest/Rest/Rest

For punctured super athletes:

Training1/Training2/Rest/Rest/Training3/Rest4/Rest/Rest
Training 1
1. Chest squat 2 × 8-12
Incline dumbbell 2 × 10-12
Shin bends 2 × 10-12
2. Superset
Chest Lift (wide crossover up) 2 × 10-12
Legs 2 × 12-15
3. Superset
Machs in the crossover 2 × 10-12
Triceps curls handle 2 × 10-12
4. Superset
Crossover stretch 2 × 10-12
French press 2 × 10-12
5. Superset
Training 2
1. Deadlift 2 × 10-12
Shin curls 2 × 10-12
Wide pull-ups (Gravitron, own weight, or with extra weight) 2 × 10-12
2. Superset
Calves sitting 2 × 10-12
Incline barbell 2 × 10- 12
3. Superset
Rear delta crossover 2 × 10-12
Biceps EZ bar 2 × 10-12
4. Superset
Rear delta dumbbells 2 × 12-15
Leg Lift Press 2 × 10-12
5. Superset
Training 3
1. Leg press wide-high 2 × 10-12
2. Dumbbell press horizontal 2 × 10-12
Butterfly 2 × 10-12
Calves in the leg press 2 × 10-12
3. Superset
Boring bar 2 × 10-12
Triceps rope 2 × 10-12
4. Superset
Shoulder exercises 2 × 10-12
Triceps dumbbell from behind the head 2 × 10-12
5. Superset
Training 4
1. Hyperextension with one leg 2 × 10-12
Overhead press 2 × 10-12
Dumbbell press 2 × 10-12
2. Superset
Pulling with narrow parallel from above 2 × 10-12
Toe Press 2 × 10-12
3. Superset
Puller handle 2 × 10-12
Biceps 75° 2 × 10-12
4. Superset
Rear delta crossover 2 × 10-12
Biceps rope 2 × 10-12
5. Superset