Whole Body 2/2 Lite. Week 2-4

Weeks 2-4

Training Schedule

Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again

Training 1

1. Smith squat 3 × 10-12

2. Bench Press 3 × 12-15

3. Shin curls 3 × 12-15

4. Chest (butterfly) 3 × 12-1

5. Triceps rope extensions 3 × 12-15

6. Side-to-side dips 3 × 12-15

Training 2

1. Hyperextension 3 × 12-15

2. Shin curls 3 × 12-15

3. Deadlift 3 × 12-15

4. Calves sitting 3 × 12-15

5. Thrust horizon 3 × 12-15

Biceps bar 3 × 12-15

Torsion press 3 × 15-20

6. Superset

Training 3

1. Low and wide leg press 3 × 12-15

2. Bench Press 3 × 12-15

3. Standing calves 3 × 12-15

4. Barbell push-ups 3 × 12-20

The lower it is, the harder it is

5. Triceps bar 3 × 12-15

Pulling bar 3 × 12-15

Triceps from behind the head with a rope 3 × 12-15

6. Superset

Training 4

1. Gluteal bridge 3 × 12-15

2. pulling from above narrow parallel 3 × 10-12

Shoulder press (Similar) 3 × 12-15

Horizontal pull wide (elbow 45°) 3 × 12-15

Leg Lift 3 × 12-15

Scott biceps 3 × 12-15

5. Superset