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week 9
Month 3–4. Week 6–8
FULL BODY 1
1. Leg press high and wide
4×10-12
2. Shin curls 4 × 12-15
3. Dumbbell Press 4 × 10-12
4. Abdominal stretch 4 × 10-12
Bench Press 3 × 10-12
Rear delta dumbbells 4 × 12-15
5. Superset
Biceps EZ bar 3 × 12-15
Leg press 4 × 15-20
6. Superset
FULL BODY 2
1. Deadlift 4 × 10-15
2. Shin curls 4 × 12-15
3. Dumbbell squat 4 × 10-12
4. Gravitron pull-ups either with rubber or with own weight 4 × 10-12
5. Side-to-side dips 4 × 10-12
Biceps straight arm 3 × 10-12
Triceps straight bar 3 × 10-12
6. Superset
FULL BODY 3
1. Squat with barbell on shoulders 4 × 10-12
2. Leg guidance 4 × 10-12
3. Push-ups from bars 4 × 10-12
Gravitron, rubber instead of gravitron, either its own weight or with extra weight
4. Horizontal block pull with wide grip 4 × 12-15
Barbell stretch 4 × 12-15
Rear delta abductions 4 × 12-15
5. Superset
Biceps bar 3 × 12-15
Triceps from behind the head sitting 3 × 12-15
6. Superset