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week 2-4
month 3-4. week 1
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.



The numbers are the number of reps (you can do +-3) the number of numbers = the number of sets.
For example: 15/12/10/8 are 4 approaches, each of them for a certain number of times. 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.

FULL BODY 1
1. Split squat smith 12\10
Between legs rest 1-3 minutes
Sitting down 15/12
Leaning Bench Press 15/12
2. Superset
(can be replaced by a barbell press)
3. One-arm dumbbell pull 15/12
4. Shoulder press 15/12
Similarly, you can replace it with a dumbbell squat
Delta crossover 15/12
Biceps 75 degrees 15/12
5. Superset
6. Book 20/20
FULL BODY 2
Shin bends 15/12
The information in the crossover down 15/12
1. Superset
2. Deadlift 15/12
Pull-ups 15/12
Swings to the side 15/12
3. Superset
(gravitron either its own weight or additional weight)
Biceps hammer 15/12
Narrow grip 15/12
4. Superset
FULL BODY 3
20/15 leg information
Extension of the lower leg 20/15
1. Superset
2. Squat Smith 12/10
3. Push-ups from bars (with weight) 15/12
4. T-Grip 15/12
Pulling rod 15/12
Rear delta abduction butterfly 20/15
5. Superset
Bicep with a twist 15/12
French Bench Press 15/12
6. Superset