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Week 5-8
Training Schedule
Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again
Training 1
1. Smith squat 4 × 10-12
2. Bench Press 4 × 12-15
3. Lower leg extensions 4 × 12-15
4. Chest (butterfly) 4 × 12-1
5. Triceps rope extensions 3 × 12-15
6. Side-to-side dips 4 × 12-15
Training 2
1. Hyperextension 4 × 12-15
2. Shin curls 4 × 12-15
Pulling from the top wide 4 × 12-15
4. calves sitting 4 × 12-15
5. Thrust horizon 4 × 12-15
Biceps bar 3 × 12-15
Torsion press 4 × 15-20
6. Superset
Training 3
1. Low and wide leg press 4 × 12-15
2. Bench Press 4 × 12-15
3. Standing calves 4 × 12-15
4. Barbell push-ups 4 × 12-20
The lower it is, the harder it is.
5. Triceps bar 4 × 12-15
Pulling bar 4 × 12-15
Triceps from behind the head with a rope 4 × 12-15
6. Superset
Training 4
1. Gluteal bridge 4 × 12-15
2. pulling from above narrow parallel 4 × 10-12
3. Shoulder press (Similar) 4 × 12-15
Horizontal pull wide (elbow 45°) 4 × 12-15
Leg Lift 4 × 12-15
Scott biceps 3 × 12-15
5. Superset