Homepage
week 3-5
week 1–2
FULL BODY 1
1. Leg press 2×12-15
2 approaches of 12-15 times
2. Shin curls 2×12-15
2 approaches of 12-15 times
3. Bench Press 2×12-15
2 approaches of 12-15 times
4. Horizontal block pull 2×12-15
2 approaches of 12-15 times
5. Bench Press 2×12-15
2 approaches of 12-15 times
Biceps hammer 2×12-15
Twists on the abs 2×12-20
6. Superset
FULL BODY 2

1. Hyperextension 2×12-15

2 approaches of 12-15 times

2. Shin curls 2×12-15

2 approaches of 12-15 times

3. Bench Press 2×12-15

2 approaches of 12-15 times

4. Upper block pull with wide grip 2×12-15

2 approaches of 12-15 times

5. Side swings 2×12-15

2 approaches of 12-15 times
Standing biceps barbell lift 2×12-15
Triceps rope 2×12-15
6. Superset
FULL BODY 3

1. Squat 2×12-15

2 approaches of 12-15 times

2. Legs' joints 2×12-15

2 approaches of 12-15 times

3. Butterfly on the chest 2×12-15

2 approaches of 12-15 times

4. Horizontal block pull with wide grip 2×12-15

2 approaches of 12-15 times

5. Rear delta abductions 2×12-15

2 approaches of 12-15 times
Biceps dumbbells with reversal 2x12-15
French press 2×12-15
6. Superset