Whole Body 2/2 Lite. Week 1

week 1

Training Schedule

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

Training 1

1. Squat Smith 2 × 10-12

2. Bench Press 2 × 12-15

3. Shin curls 2 × 12-15

4. Chest (butterfly) 2 × 12-1

5. Triceps rope extensions 2 × 12-15

6. Side-to-side dips 2 × 12-15

Training 2

1. Hyperextension 2 × 12-15

2. Shin curls 2 × 12-15

3. Deadlift 2 × 12-15

4. Calves sitting 2 × 12-15

5. Thrust horizon 2 × 12-15

Biceps barbell 2 × 12-15

Torsion press 2 × 15-20

6. Superset

Training 3

1. Low and wide leg press 2 × 12-15

2. Bench Press 2 × 12-15

3. Standing calves 2 × 12-15

4. Barbell push-ups 2 × 12-20

The lower it is, the harder it is.

5. Triceps bar 2 × 12-15

Barbell stretch 2 × 12-15

Triceps from behind the head with a rope 2 × 12-15

6. Superset

Training 4

1. Gluteal bridge 2 × 12-15

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

3. Shoulder press (Similar) 2 × 12-15

4. Horizontal pull wide (elbow 45°) 2 × 12-15

Leg Lift 2 × 12-15

Scott biceps 2 × 12-15

5. Superset