sheiko for beginniners template

Exemplary 6- TI the weekly plan for training of the group of the novices

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Week 1
1 day (Monday)

1. Box squat
6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42)

2. Dumbell bench
8 reps 6 sets (48)

3. Dumbell Flies
10 reps 5 sets (50)d>

4. Pull ups
6 reps 6 sets (36)

5. hanging leg raises
8 reps 5 sets (40)







3 day (Wednesday)

1. Incline bench
4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28)

2. Push Ups (hands shoulder width)
8 reps 6 sets (48)

3.Deadlift from pins (bar should 1-2” below the knee cap)
5 reps 2 sets, add +10[kg] do 5 reps 2 sets,

add +15[kg] do 4 reps 5 sets (40)

4. Lunges
5 reps each leg for 5 sets. (25)

5. Hyperextension
10 reps 4 sets. (40)







5 day (Friday)

1. Box squat
6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do 5 reps 5 sets (41)

2. Bench (close grip, index finger on the smooth)
6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg] do 5 reps 5 sets (43)

3. Dumbell flies
10 reps 5 sets. (50)

4. Seated good mornings
5 reps 5 sets. (25)

5. Sport games ( G.P.P )
30 minutes (football, basketball, [n]/[tennis])d>







Week 2
1 day (Monday)

1. Box squat
8 reps 1 set, add +10[kg] do 6 reps 2 sets, add+20[kg] of 4 reps 5 sets (40)

2. Seated barbell press (behind the neck)
5 reps 2 sets, add+5[kg] do 5 reps 5 sets, (40)

3. Dumbell flies
10 reps 5 sets. (50)

4. Push ups (hands wider than shoulders)
10 reps 5 sets (50)

5. Hyperextension
10 reps 4 sets. (40)







3 day (Wednesday)

1. Deadlift from pins (bar is set 1- 2” above knee level)
6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (38)

2. Incline bench press (average grip)
5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 4 reps 5 sets (35)

3. Tricep pushdowns
10 reps 5 sets (50)d>

4. Stiff leg deadlift
6 reps 5 sets (30)

5. Leg Press
8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+20[kg] do 6 reps 4 sets (48)

6. Hanging leg raises
10 reps 4 sets. (40)







5 day (Friday)

1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (38)

2. Bench press (average grip)
5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 5 reps 5 sets (40)

3. Dumbell flies
10 reps 5 sets. (50)

4. Dips
8 reps 5 sets (40)

5. Seated Good mornings
5 reps 5 sets (25)

6. Sport games ( G.P.P.)
30-45 minutes







Week 3
1 day (Monday)

1. Box squat
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (40)

2. Bench press (average grip)
8 reps 1 set, add+5[kg] do 6 reps 1 set, add+10[kg] do 4 reps 2 sets, add+15[kg] do 3 reps 4 sets(34)

3. Push ups (hands wider than shoulders)
10 reps 5 sets. (50)

4. Leg Press
8 reps 1 set, add+10[kg] do 8 reps 1 set, add+20[kg] do 6 reps 5 sets (46)

5. Standing Good mornings
5 reps 5 sets. (25)







3 day (Wednesday)

1. Deadlift to the knees
5 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 6 sets (39)

2. Dips (with weight)
6 reps 6 sets (36)

3. Tricep pushdowns
10 reps 5 sets (50)

4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets. (25)

5. hanging leg raises
10 reps 4 sets. (40)







5 day (Friday)

1. Bench Press
6 reps 1 set, Add+10[kg] do 5 reps 2 sets, Add+15[kg] do 5 reps 5 sets(41)

2. Squat (no Box)
6 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 5 sets (36)

3. Push ups (hands wider than shoulders)
8 reps 5 sets (40)

4. Tricep pushdowns
10 reps 5 sets (50)

5. straight leg sit ups
10 reps 5 sets (50)

6. Sport games (G.P.P)
30 minutes










Week 4
1 day (Monday)

1. Squat (no box)
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (45)

2. Bench Press (average grip)
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (40)

3. Dips
8 reps 5 sets. (40)

4. Leg Press
8 reps 5 sets (40)

5. Seated Goodmornings
5 reps 5 sets. (25)







3 day (Wednesday)

1. Bench Press
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 4 reps 5 sets (31)

2. Deadlift From Pins (bar located 1-2” below the knee)
5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 4 sets (30)

3. Stiff leg deadlifts
6 reps 5 sets (30)

4. Dumbell Flies
10 reps 5 sets. (50)

5. Kettle ball squats
6 reps 6 sets. (25)







5 day (Friday)

1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 6 reps 5 sets (42)

2. Bench press
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 4 reps 5 sets (40)

3. Dumbell flies
10 reps 5 sets. (50)

4. Pushups (hands wider than shoulders)
8 reps 5 sets. (40)

5. Straight leg sit ups
10 reps 4 sets. (40)

6. hanging leg raises
10 reps 3 sets. (30)







Week 5
1 day (Monday)

1. Box squat
6 reps1 set, add+10[kg] do 6 reps 1 set, add+20[kg] do 5 reps 4 sets (32)

2. Bench Press
8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 4 reps 5 sets (34)

3. Pushups (hands wider than shoulders)
6 reps 5 sets (30)

4. Squat
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 5 reps 4 sets (31)

5. hanging leg raises
10 reps 4 sets (40)







3 day (Wednesday)

1. Deadlift
5 reps 2 sets, add+10[kg] do 4 reps 2 sets, add+15[kg] do 4 reps 5 sets (38)

2. Bench Press (narrow grip Index finger on the smooth)
6 reps 1 set, add+10[kg] do 6 reps 5 sets (36)

3. Dumbell Flies
10 reps 5 sets. (50)

4. Kettle ball Squats
5 reps 5 sets. (25)

5. Hyperextension
8 reps 4 sets. (32)




5 day (Friday)

1. Incline bench (average grip)
4 reps 5 sets. (20)

2. Squat (no box)
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 3 sets (28)

3. Bench press
5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg]. do 5 reps 5 sets (35)

4. Leg press
8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+15[kg] do 8 reps 4 sets (56)

5. Sport games (G.P.P)
30-40 minutes







Week 6
1 day (Monday)

1. Squat (no box)
5 reps 1 set, add+10[kg], do 4 reps 1 set, add+20[kg] do 3 reps 2 sets, add+30[kg] do 2 reps 3 sets (21)

2. Bench Press
6 reps 1 set, add+10[kg] do 5 reps 1 sets, add+20[kg] do 4 reps 1 set, add+25[kg] do 3 reps 4 sets (27)

3. Dumbell Flies
10 reps 5 sets (50)

4. Hanging leg raises
10 reps 4 sets (40)







3 day (Wednesday)

1. Deadlift (standing on blocks 3-4”)
4 reps 2 sets, add+10[kg] do 3 reps 4 sets (20)

2. Seated barbell press (behind the neck)
5 reps 1 sets, add+5[kg] do 4 reps 5 sets (25)

3. Dips
5 reps 5 sets (25)

4. Deadlift from Pins (pins are located 1-2” below the knee)
4 reps 1 set, add+10[kg] do 4 reps 1 set, add+20[kg] do 3 reps 4 sets (20)

5. Hyperextension
8 reps 4 sets (32)







5 day (Friday)

1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 2 sets . add+15[kg] do 6 reps 4 sets (42)

2. Bench press
8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 5 reps 5 sets (39)

3. Kettle ball squats
5 reps 5 sets (25)

4. Stiff leg deadlift
5 reps 5 sets (25)

5. Sport games (G.P.P)
20-30 minutesd>