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week 6-8
Month 5-6. Week 2-5
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 decreases accordingly.
Numbers are the number of reps (you can do +-3) number of numbers = number of sets

For example: 15/12/10/8 are 4 approaches, each 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.

Example 2: 15/12 means two approaches. 15/12/8 means three approaches. All the rules are the same.

Example 3: If the numbers are the same, then the weight is the same 15/15/12/12. The first two sets are the same weight, the last two sets are different.
FULL BODY 1
1. Split squat with dumbbells 12/10/8
Between legs rest 1-3 minutes
Sitting down dilutions 15/12/10
Leaning press 15/12/10
2. Superset
Weight bending 15/12/10
Shoulder Press 15/12/10
3. Superset
Delta crossover 15/12/10
Biceps 75 degrees 15/12/10
4. Superset
5. Booklet 16-20/16-20/16-20
FULL BODY 2
Shin bends 15/12/10
The crossover information is down 15/12/10
1. Superset
2. Deadlift 15/12/10
Upper block narrow pull 15/12/10
Swings to the side 15/12/10
3. Superset
Biceps hammer 15/12/10
Narrow grip 15/12/10
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
3. Bench Press 15/12/10
4. t-grip 15/12/10
Pulling the bar 15/12/10
Rear delta abduction in the butterfly 20/15/12
5. Superset
Rope biceps 15/12/10
French Bench Press 15/12/10
6. Superset