Full body/full body training plan done three times a week.

ABC training.

Rest between sets: 90′ seconds.

Rest between exercises: 120′ seconds.

Full Body Training

Training A

Flat bench press – 5 sets x 5 repetitions

Barbell row – 5 sets x 5 repetitions

Press – 5 sets x 5 repetitions

Bicep curl with bar – 3 sets x 8 repetitions

ABS

Training B

Squat – 5 sets x 5 repetitions

Dumbbell Shoulder Press – 5 sets x 5 repetitions

Weighted funds – 5 sets x 5 repetitions

Short grip lifts – 5 sets x until failure

Hyperextensions

Training C

Dead weight – 5 sets x 5 repetitions

Incline bench press – 5 sets x 5 repetitions

Press – 5 sets x 5 repetitions

Tricep with barbell to forehead – 3 sets x 8 repetitions

ABS