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week 6-8
FULL BODY 1
  1. Leg press 4×12-15
(4 approaches, each exercise 12-15 times)
2. Bench Press 4×12-15

(4 approaches, each exercise 12-15 times)
3. Horizontal block pull 4×12-15
(4 approaches, each exercise 12-15 times)
4. Stretch 4×12-15
(4 approaches, each exercise 12-15 times)
5. Superset
Biceps hammer 4×12-15
French press 4×12-15
(4 approaches, each exercise 12-15 times)
FULL BODY 2
1. Hyperextension 4×12-15
(4 approaches, each exercise 12-15 times)
2. Dumbbell press 4×12-15
(4 approaches, each exercise 12-15 times)
3. Upper block pull with a wide grip 4×12-15
(4 approaches, each exercise 12-15 times)
4. Dumbbell press 4×10-12
(4 approaches, each exercise 10-12 times)
5. Hammers 4×10-12
(4 approaches, each exercise 10-12 times)
FULL BODY 3
1. Split squat with dumbbells 4×10-12
(4 approaches, each exercise 10-12 times)
2. Superset
(4 approaches, each exercise 12-15 times)
Chest press 4x12-15
Pullover with rope 4×12-15
5. Superset
(4 approaches, each exercise 12-15 times)
Squat press 4×12-15
Standing calves 4×12-15
Side swings 4×12-15
(4 approaches, each exercise 12-15 times)
4. Rear delta 4×12-15
(4 approaches, each exercise 12-15 times)