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week 3-5
week 1–2
FULL BODY 1
1. Leg press 2×12-15
(2 approaches, each exercise 12-15 times)
2. Shin curls 2×12-15
(2 approaches, each exercise 12-15 times)
3. Bench Press 2×12-15
(2 approaches, each exercise 12-15 times)
4. Horizontal block pull 2×12-15
(2 approaches, each exercise 12-15 times)
5. Bench Press 2×12-15
(2 approaches, each exercise 12-15 times)
6. Superset
Biceps hammer 2×12-15
Twists on the abs 2×12-20
(2 approaches, each exercise 12-15 times)
FULL BODY 2
  1. Hyperextension 2×12-15
(2 approaches, each exercise 12-15 times)
2. Shin curls 2×12-15
(2 approaches, each exercise 12-15 times)
Bench Press 2×12-15
(2 approaches, each exercise 12-15 times)
4. Upper block pull with a wide grip 2×12-15
(2 approaches, each exercise 12-15 times)
5. Side swings 2×12-15
(2 approaches, each exercise 12-15 times)
6. Superset
Standing biceps barbell lift 2×12-15
Triceps rope 2×12-15
(2 approaches, each exercise 12-15 times)
FULL BODY 3
1. Squat 2×12-15
(2 approaches, each exercise 12-15 times)
2. Legs reduction 2×12-15
(2 approaches, each exercise 12-15 times)
3. Butterfly on the chest 2×12-15
(2 approaches, each exercise 12-15 times)
4. Horizontal block pull with a wide grip 2×12-15
(2 approaches, each exercise 12-15 times)
5. Rear delta abductions 2×12-15
(2 approaches, each exercise 12-15 times)
6. Superset
Biceps dumbbells with reversal 2x12-15
French press 2×12-15
(2 approaches, each exercise 12-15 times)