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