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week 5-8
month 3-4. week 2-4
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 12/10/8
Between legs rest 1-3 minutes
Breaks in sitting 15/12/12
Leaning press 15/12/12
2. Superset
(can be replaced by a barbell press)
3. One-arm dumbbell pull 15/12/12
4. Shoulder press 15/12/12
Similarly, you can replace it with a dumbbell squat
Delta crossover 15/12/12
Biceps 75 degrees 15/12/12
5. Superset
6. Book 20/20/20
FULL BODY 2
Shin bends 15/12/12
The information in the crossover down 15/12/12
1. Суперсет
2. Deadlift 15/12/12
Pull-ups 15/12/12
Swings to the side 15/12/12
3. Superset
(gravitron either its own weight or additional weight)
Biceps Hammer 15/12/12
Narrow grip 15/12/12
4. Superset
FULL BODY 3
Footnotes 20/15/12
Extensions of the lower leg 20/15/12
1. Superset
2. Squat Smith 12/10/8
Push-ups on bars (with weight) 15/12/12
4. t-grip 15/12/12
Pulling the boom 15/12/12
Rear delta butterfly abduction 20/15/12
5. Superset
Bicep with a U-turn 15/12/12
French Bench Press 15/12/12
6. Superset