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5-6 month. week 5-8
Method of training
All exercises are performed using the DOWN Ladder method. Each work approach decreases the weight of the projectile and increases the number of reps.

Numbers are the number of reps (you can do +-2) number of numbers = number of sets

For example: 8/10/12/15 это 4 подхода, каждый из которых на определенное количество раз. В этом случае 8 раз первый подход, 10 раз второй, 12 раз третий, 15 раз четвертый. Каждый подход вес снаряда уменьшается примерно на 2-5%, важно, подходы точно так же все около-отказа.

Example 2:8/10 means two approaches. 8/10/12 means three approaches. All the rules are the same.

Example 3: If the numbers are the same, then the weight is the same 12/12/15/15. The first two sets are the same weight, the last two sets are different.
FULL BODY 1
1. Steps 8/10/12/15
You can use a rubber band, but better with dumbbells.
Rest between legs for 1 to 2 minutes

2. Gluteal bridge 8/10/12/15/15
Between legs rest from 1 to 2 minutes
3. Dumbbell press horizontal 8/10/12/15
4. Dumbbell pull to the waist 8/10/12/15/15
Rear delta crossover 20/15/12/10
Torsion press 20/20/20
5. Superset
FULL BODY 2
1. Smitt Lunges 8/10/12/15
Between legs rest from 1 to 2 minutes
Sitting down dilutions 8/10/12/15/15
Upper block pull wide 8/10/12/15
2. Superset
Swings to the side 8/10/12/15/15
Shin bends 8/10/12/15
3. Superset
4. Press "to socks" 20/20/20/20
FULL BODY 3
1. Deadlift 8/10/12/15
Back supine stretches 8/10/12/15/15
Hyperextension 8/10/12/15
2. Superset
Dumbbell press sitting 8/10/12/15
Horizontal block pull wide 8/10/12/15/15
3. Superset
Dumbbell pulling 8/10/12/15/15
Leg Lift 20/20/20/20
4. Superset