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week 2-4
Month 5-6. 1 week
Training Schedule:
Training 1/Training 2/Rest/Training 3/Training 4/Rest/Rest/Rest again

Or for punctured super athletes (if time permitting and good recovery, the schedule is very serious!)

Training 1/Training 2/Rest/Training 3/Training 4/Rest/Rest
Method of training:
All exercises are performed the following way: Power Ladder up. Each working approach the weight of the projectile increases, and the number of reps correspondingly decreases.

Numbers are the number of reps (you can do +-3) number of numbers = number of sets.

For example, 15/12/10/8 are 4 approaches, each of them for a certain number of reps. In this case, 15 times the first approach, 12 times the second, 10 times the third, 8 times the fourth. Each approach increases the weight of the projectile by about 3-5%. .

Example 2: 15/12 means two sets. 15/12/8 means three sets. All rules are the same.

Example 3: If the numbers are the same, then the weight remains the same 15/15/12/12. The first two sets are the same weight, the last two sets a different weight.
Training 1
1. Lunges on the spot 15/12
Between legs rest 1-2 minutes
Dumbbell Horizon Press 15/12
Seated dilutions 20/15
2. Superset
Forward Crossover Swings 15/12
20/15 leg information
3. Superset
Swings to the side 15/12
Triceps French press 15/12
4. Superset
5. Stretch in the smitt 15/12
Training 2
1. Hyperextension 15/12
Shin bends 15/12
Pullover handle 15/12
2. Superset
3. T-grip 15/12
Rear delta crossover 20/15
Torsion Press 20/20
4. Superset
Training 3
1. Steps 15/12
You can do it with a rubber band and dumbbells
2. Gluteal bridge 15/12
3. Stretch rod 15/12
Side swings in a sitting position 15/12
Leg Lift Press 20/20
4. Superset
Training 4
1. Standing Back Machs (crossover) 15/12
Top pull wide 15/12
Lying back extension 20/15
2. Superset
3. one-arm dumbbell pull 15/12
Rear delta butterfly 20/15
Press "To Socks" 20/20
4. Superset