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week 2-4
Month 3-4. week 1
Month 3-4. week 1Training Schedule
Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again
Training 1
1. Squat with barbell 2 × 8-12
2. Incline dumbbell 2 × 10-12
3. Chest down in a crossover 2 × 10-12
Shoulder crossover swings 2 × 10-12
Triceps curls handle 2 × 10-12
4. Superset
Training 2
1. Deadlift 2 × 10-12
2. Shin curls 2 × 10-12
3. Pull-ups wide 2 × 10-12
Gravitron, own weight, or with extra weight
Calves sitting 2 × 10-12
Barbell pull in incline 2 × 10-12
4. Superset
Rear delta crossover 2 × 10-12
Biceps EZ bar 2 × 10-12
5. Superset
Training 3
1. Leg press wide-high 2 × 10-12
2. Dumbbell press horizontal 2 × 10-12
Butterfly 2 × 10-12
Calves in the leg press 2 × 10-12
3. Superset
Boring bar 2 × 10-12
Triceps rope 2 × 10-12
4. Superset
Training 4
1. Hyperextension with one leg 2 × 10-12
Overhead press 2 × 10-12
Dumbbell press 2 × 10-12
2. Superset
Pulling with narrow parallel from above 2 × 10-12
Toe Press 2 × 10-12
3. Superset
Rear delta crossover 2 × 10-12
Biceps rope 2 × 10-12
4. Superset