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week 5-8
Month 5-6. Week 2-4
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. Smith sit-up 15/12/12
The incline bench press by analogy 15/12/12
Extensions of the lower leg 20/15/12
2. Superset
Butterfly Breasts 15/12/12
Footnotes 20/15/12
3. Superset
Swings to the side 15/12/12
Triceps rope extension 15/12/12
4. Superset
5. Pulling the bar 15/12/12
6. Narrow grip 15/12/12
Training 2
1. Deadlift with one leg 15/12/12
Shin bends 20/15/12
Pulling the upper block back 15/12/12
2. Superset
Calves sitting 20/15/12
Incline dumbbell deadlift 15/12/12
3. Superset
Rear delta butterfly 15/12/12
Biceps scott 15/12/12
4. Superset
Dumbbell Rear Delta 15/12/12
Press book 20/20/20
5. Superset
Training 3
1. Gakk squat 15/12/12
Push-ups on bars with extra weight 15/12/12
The crossover down 15/12/12
Calves standing up 15/12/12
3. Superset
Dumbbell pulling 15/12/12
French Dumbbell Press 15/12/12
4. Superset
Side swings in a sitting position 15/12/12
Triceps grip 15/12/12
5. Superset
Training 4
1. Deadlift 15/12/12
Horizon pull with wide grip 15/12/12
Bench Press 15/12/12
2. Superset
Pulling wide from the top 15/12/12
Twist Press 15/12/12
3. Superset
Pulling wide from the top 15/12/12
Twist Press 15/12/12
3. Superset
Sweater rope 15/12/12
Bicep with a U-turn 15/12/12
4. Superset
Rear delta crossover 15/12/12
Biceps rope 15/12/12
5. Superset