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week 6-8
week 3–5
FULL BODY 1
1. Leg press 3×12-15
3 approaches of 12-15 times
2. Shin curls 3×12-15
3 approaches of 12-15 times
3. Bench Press 3×12-15
3 approaches of 12-15 times
4. Horizontal block pull 3×12-15
3 approaches of 12-15 times
5. Bench Press 3×12-15
3 approaches of 12-15 times
Biceps hammer 3×12-15
Curls on the press 3×12-20
6. Superset
FULL BODY 2

1. Hyperextension 3×12-15

3 approaches of 12-15 times

2. Shin curls 3×12-15

3 approaches of 12-15 times

3. Bench Press 3×12-15

3 approaches of 12-15 times

4. Upper block pull with wide grip 3×12-15

3 approaches of 12-15 times

5. Side swings 3×12-15

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

1. Squat Smith 3×12-15

3 approaches of 12-15 times

2. Legs reduction 3×12-15

3 approaches of 12-15 times

3. Butterfly on the chest 3×12-15

3 approaches of 12-15 times

4. Horizontal block pull with wide grip 3×12-15

3 approaches of 12-15 times

5. Rear delta abductions 3×12-15

3 approaches of 12-15 times
Dumbbell bicep curls 3×12-15
French press 3×12-15
6. Superset