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