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week 3-5
Month 3–4. Week 1–2
FULL BODY 1
1. Leg press high and wide
2×10-12
2. Shin curls 2 × 12-15
3. Dumbbell Press 2 × 10-12
4. Abdominal stretch 2 × 10-12
Bench Press 2 × 10-12
Rear delta dumbbells 2 × 12-15
5. Superset
Biceps EZ bar 2 × 12-15
Leg press 3 × 15-20
6. Superset
FULL BODY 2
1. Deadlift 2 × 10-15
2. Shin curls 2 × 12-15
3. Dumbbell squat 2 × 10-12
4. Gravitron pull-ups either with rubber or with own weight 2 × 10-12
5. Side swings 2 × 10-12
Biceps straight arm 2 × 10-12
Triceps straight arm 2 × 10-12
6. Superset
FULL BODY 3
1. Squat with barbell on shoulders 2 × 10-12
2. Leg Guides 2 × 10-12
3. Push-ups from bars 3 × 10-12
Gravitron, rubber instead of gravitron, either its own weight or with extra weight
4. Horizontal block pull with wide grip 2 × 12-15
Barbell stretch 2 × 12-15
Rear delta abductions 2 × 12-15
5. Superset
Bicep barbell 2 × 12-15
Triceps from behind the head sitting 2 × 12-15
6. Superset