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

1. Hyperextension 4×12-15

4 approaches of 12-15 times

2. Shin curls 4×12-15

4 approaches of 12-15 times

3. Bench Press 4×12-15

4 approaches of 12-15 times

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

4 approaches of 12-15 times

5. Side swings 4×12-15

4 approaches of 12-15 times
Standing biceps curl 4×12-15
Triceps rope 4×12-15
6. Superset
FULL BODY 3

1. Smith squat 4×12-15

4 approaches of 12-15 times

2. Legs 4×12-15

4 approaches of 12-15 times

3. Butterfly on the chest 4×12-15

4 approaches of 12-15 times

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

4 approaches of 12-15 times

5. Rear delta abductions 4×12-15

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