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