Homepage
week 6-8
week 3–5
FULL BODY 1
1. Leg press 3×12-15
(3 approaches, each exercise 12-15 times)
2. Lower leg extensions 3×12-15
(3 approaches, each exercise 12-15 times)
3. Bench Press 3×12-15
(3 approaches, each exercise 12-15 times)
4. Horizontal block pull 3×12-15
(3 approaches, each exercise 12-15 times)
5. Bench Press 3×12-15
(3 approaches, each exercise 12-15 times)
6. Superset
Biceps hammer 3×12-15
Curls on the press 3×12-20
(3 approaches, each exercise 12-15 times)
FULL BODY 2
  1. Hyperextension 3×12-15
(3 approaches, each exercise 12-15 times)
2. Shin curls 3×12-15
(3 approaches, each exercise 12-15 times)
Bench Press 3×12-15
(3 approaches, each exercise 12-15 times)
4. Upper block pull with a wide grip 3×12-15
(3 approaches, each exercise 12-15 times)
5. Side swings 3×12-15
(3 approaches, each exercise 12-15 times)
6. Superset
Standing biceps barbell lift 3×12-15
Triceps rope 3×12-15
(3 approaches, each exercise 12-15 times)
FULL BODY 3
1. Smith squat 3×12-15
(3 approaches, each exercise 12-15 times)
2. Legs reduction 3×12-15
(3 approaches, each exercise 12-15 times)
3. Butterfly on the chest 3×12-15
(3 approaches, each exercise 12-15 times)
4. Horizontal block pull with a wide grip 3×12-15
(3 approaches, each exercise 12-15 times)
5. Rear delta abduction 3×12-15
(3 approaches, each exercise 12-15 times)
6. Superset
Biceps dumbbells with reversal 3x12-15
French press 3×12-15
(3 approaches, each exercise 12-15 times)