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week 5-8
month 5-6. week 2-4
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 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 just the same all-about-back.

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.

FULL BODY 1
1. Leg press high wide 8/10/12
Between legs rest 1-3 minutes
Back supine stretches 8/10/12
Bench Press 8/10/12
2. Superset
Upper block pull wide 8/10/12
Bench Press 8/10/12
3. Superset
Delta crossover 8/10/12
Biceps barbell 8/10/12
4. Superset
5. Leg raises 20/20/20
FULL BODY 2
Shin bends 8/10/12
Information in the crossover upwards 8/10/12
1. Superset
2. Deadlift on one leg 8/10/12
Between legs rest 1-3 minutes
Abdominal stretch 8/10/12
Abdominal stretch 8/10/12Swings to the side 8/10/12
3. Superset
Biceps barbell grip from above 15/12/10
Triceps curls handle 15/12/10
4. Superset
FULL BODY 3
1. Barbell squat 8/8/8
Foot information 12/12/15
Sissy squat 12/12/15
2. Superset
Chest press 8/10/12
Pull upper reverse 8/10/12
3. Superset
Dumbbell pulling 8/10/12
Dumbbell rear delta 8/10/12
4. Superset
Biceps crossover arm 8/10/12
Triceps rope 8/10/12
5. Superset