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week 6-8
week 3–5
FULL BODY 1
1. Squat with barbell on shoulders 4×8
(4 approaches, each exercise 8 times)
2. Superset
(4 approaches, each exercise 12 times)
Shin curls 4x12
Dumbbell bend press 4×8-10
3. Superset
(4 approaches, each exercise 8-10 times)
Stretch 4×8-10
Bench press 4×8-10
(4 approaches, each exercise 8-10 times)
4. Superset
(3 approaches, each exercise 12 times)
Biceps on a Scott Bench 3×12
Triceps rope 3×12
FULL BODY 2
  1. Split squat with dumbbells 4×10
(4 approaches, each exercise 10 times)
2. Deadlift 4×8-10
(4 approaches, each exercise 8-10 times)
3. Superset
(4 approaches, each exercise 8-10 times)
Bench Press 4×8-10
Upper block pull 4×8-10
4. Superset
(4 approaches, each exercise 8-10 times)
Side swings 4×8-10
Biceps barbell 4×8-10
5. Superset
(4 approaches, each exercise 10 times)
French press 3x10-12
Standing calves in the squat 4×10-12
FULL BODY 3
1. Gakk squat 4×8-10
(4 approaches, each exercise 8-10 times)
2. Superset
(4 approaches, each exercise 10-12 times)
Chest press in the butterfly 4x10-12
Shin curls 4×8-10
3. Superset
(4 approaches, each exercise 8-10 times)
Pullover with rope 4×8-10
Бицепс с рукоятью 3×8-10
(3 approaches, each exercise 8-10 times)
4. Superset
(4 approaches, each exercise 8-10 times)
Dumbbell press 4×8-10
Rear delta abduction 4×10-12
5. Press curls 4×MAX