Time for cardio 5-10 minutes heart rate 120-140

No more than 150 ppm

Proper preparation of the joints for training ensures their safety in terms of possible injuries and sprains.

The warm-up also contributes to a more effective training session.

Time for joint warm-up 3-5 minutes

The purpose of the warm-up is to work through the movement, establish technique and prepare the muscles for work.
How much you should do: Perform 1 to 3 warm-up exercises before you start exercising. The number depends on the difficulty of the exercise, the number of muscle groups involved, and the number of exercises performed previously.

EXAMPLE 1:
The squat is a complex exercise that involves many muscles. Since the squat is the first exercise in the workout, you need to perform 2-3 warm-up exercises with gradual increase in weight and decrease in number of repetitions to avoid fatigue before working, which is VERY important.

For example: working weight during leg press - 100 kg (pancake weight).

Let's start with the warm-up:

1. 30×10

2. 70×6

3. work

EXAMPLE 2:
The upper block pull is still a difficult exercise, but the muscles involved are much less than squats. Also, the upper block pull comes after the chest or shoulder exercises, so the shoulder joint is already warmed up and you can't do any more warm-up exercises. However, if this is the first exercise for the upper body, you will need to do a warm-up.

EXAMPLE 3:
The biceps dumbbell press is an easy exercise that uses only a few muscles and always comes at the end of a FULL BODY workout. It is not necessary to do warm-up exercises because everything is already warmed up. But if it is the first exercise, then 1 warm-up exercise.
BUT: If you do the exercise for the first time in your life, be sure to do warm-up exercises to understand the technique.

THESE APPROACHES DO NOT COUNT.
Only working near-failure approaches count.

REST BETWEEN ATTEMPTS

After a hard working circular approach between the same muscle, rest for 2 to 5 minutes, you need to restore breathing and muscles for further work.
Between the exercises in the "set of exercises" and one-leg exercises, about 1 minute (you can do a little more, the task is to fully restore the breath).
Why such a vacation? The goal is to keep the work weight at +- the same reps. If you can't do it, then you need to rest more. The variant with strong weight dropping is wrong. Try to keep the same weight on the same (+-3) reps as long as possible.

REST BETWEEN EXERCISES

If you have completely finished doing a "set of exercises" of 2 exercises, or a single exercise, you can do a warm-up approach for the next one almost immediately. But before the workout, you need to fully recover your breath, which is about 2-3 minutes.

The tempo of each repetition should be about 2-3 seconds for extension and 1 second for contraction.
For example, each squat repetition should take 2-3 seconds down and 1 second up.

Always exhale on the exertion.

Total failure is when you cannot do the repetition in any way, with all your effort. It should not be psychological ("it's hard for me"), but physical ("it's impossible to lift ANYTHING")!

Here, about 1-2 reps before this kind of failure you need to stop. But you must clearly understand that there will be one.
To begin with you should try to understand what such a failure is. To do the exercise before it.

The whole training program, exercises, technique, etc., will do NOTHING if you don't train hard, get to about the failure state. This is the most important thing, all the other factors are also important, but they are incidental.
Without heavy reps there will be no growth - it's a fact.

The basic training program in front of you indicates the number of sets and reps you want to achieve.

The principle of progression of loads is to increase the volume of workouts, at the expense of approaches.
That is why you need to start with fewer reps and go to more reps. This way the muscles cannot adapt and will grow continuously.

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