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