Homepage
Month 5-6. Week 2-4
Training Schedule:
Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again

For the more experienced:

Training 1/Training 2/Rest/Training 3/Training 4/Rest/Rest/Rest

For punched super athletes:

Training 1/Training 2/Rest/Vacation/Training 3/Rest/Vacation 4/Rest

Training Schedule:
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. Chest squat 15/12/12/8
Bench press (can be replaced with a barbell tilt press) 15/12/12/8
Shin extensions 20/15/12/8
2. Superset
Butterfly Breast Information 15/12/12/8
Legs information 20/15/12/8
3. Superset
Swings to the side 15/12/12/8
Triceps extension rope 15/12/12/8
4. Superset
5. Pulling rod 15/12/12/8
6. Narrow grip 15/12/12/8
Training 2
1. Deadlift with one leg 15/12/12/8
Shin bends 20/15/12/8
Pulling the upper block back 15/12/12/8
2. Superset
Calves sitting 20/15/12/8
Incline dumbbell deadlift 15/12/12/8
3. Superset
Rear delta butterfly 15/12/12/8
Biceps scott 15/12/12
4. Superset
Dumbbell rear delta 15/12/12/8
Book Press 20/20/20
5. Superset
Training 3
1. Gakk squat 15/12/12/8
Push-ups on bars with extra weight 15/12/12/8
Crossover down information 15/12/12/8
Standing calves 15/12/12/8
3. Superset
Dumbbell pull 15/12/12/8
French Dumbbell Press 15/12/12
4. Superset
Side swings in a sitting position 15/12/12/8
Triceps grip 15/12/12
5. Superset
Training 4
1. Deadlift 15/12/12/8
Horizontal stretch with wide grip 15/12/12/8
Bench Press 15/12/12/8
2. Superset
Wide top pull 15/12/12/8
Torsion press 15/12/12/8
3. Superset
Pullover rope 15/12/12
Biceps with a twist 15/12/12/8
4. Superset
Rear delta crossover 15/12/12/8
Biceps rope 15/12/12
5. Superset