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week 2-4
Month 5-6. week 1
Training Schedule:
Training1/Training2/Rest/Rest/Training3/Training4/Rest/Rest/Start

For the more experienced:

Training1/Training2/Rest/Rest/Training3/Training4/Rest/Rest/Rest

For punctured super athletes:

Training1/Training2/Rest/Rest/Training3/Rest4/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.

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.
Training 1
1. Squat Smith 15/12
Squat in the incline machine by analogy 15/12
Extension of the lower leg 20/15
2. Superset
Butterfly Breast Information 15/12
20/15 leg information
3. Superset
Swings to the side 15/12
Triceps extension rope 15/12
4. Superset
5. Pulling rod 15/12
6. Narrow grip 15/12
Training 2
1. Deadlift with one leg 15/12
Shin bends 20/15
Pulling the upper block back 15/12
2. Superset
Calves sitting 20/15
Incline dumbbell deadlift 15/12
3. Superset
Rear delta butterfly 15/12
Biceps scott 15/12
4. Superset
Dumbbell Rear Delta 15/12
Press book 20/20
5. Superset
Training 3
1. Gakk squat 15/12
Push-ups on bars with extra weight 15/12
Crossover down 15/12
Standing calves 15/12
3. Superset
Dumbbell pull 15/12
French dumbbell press 15/12
4. Superset
Side swings in a sitting position 15/12
Triceps handle 15/12
5. Superset
Training 4
1. Deadlift 15/12
Horizontal stretch with wide grip 15/12
Bench Press 15/12
2. Superset
Wide top pull 15/12
Torsion Press 15/12
3. Superset
Wide top pull 15/12
Torsion Press 15/12
3. Superset
Pullover rope 15/12
Bicep with a twist 15/12
4. Superset
Rear delta crossover 15/12
Biceps rope 15/12
5. Superset