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 are 4 sets, each for a certain number of reps. In this case, 8 times the first approach, 10 times the second, 12 times the third, 15 times the fourth. Each approach decreases the weight of the projectile by about 2-5%, it is important, the approaches are exactly the same all-about-failure.

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

Example 3: If the numbers are the same, then we leave the weight the same 12/12/15/15. The first two approaches weight is the same, the last two approaches weight is different.