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 Workout

Training A

Flat bench press - 5 sets x 5 reps

Rowing with bar - 5 sets x 5 reps

Press - 5 sets x 5 reps

Curl bicep with barbell - 3 sets x 8 reps

ABS

Workout B

Squat - 5 sets x 5 reps

Shoulder press with dumbbell - 5 sets x 5 reps

Weighted backgrounds - 5 sets x 5 reps

Lifts with short handle - 5 series x until failure

Hyperextensions

Workout C

Dead weight - 5 sets x 5 reps

Inclined bench press - 5 sets x 5 reps

Press - 5 sets x 5 reps

Tricep with forehead barbell - 3 sets x 8 reps

ABS