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.
Also, warming up promotes a more effective training session.

Time for joint warm-up 3-5 minutes

The task of warming up approaches: working through the movement, establishing technique, preparing the muscles for work.
How much to do: Perform 1 to 3 warm-up exercises before you start the workout. The number is chosen according to the difficulty of the exercise, the number of muscle groups involved, and the number of exercises performed before.

EXAMPLE 1:
Squatting is a complex exercise where many muscles are involved. Squatting is the first exercise in training, so you need to do 2-3 warm-up approaches with gradual LEVELING of weight and reduction of the number of repetitions in order not to get tired before working that is VERY important.

For example: Working weight in leg press - 100 kg (pancakes weight)

Let's do warm-up:

1. 30×10

2. 70×6

3. Working


EXAMPLE 2:
The upper block pull is still a difficult exercise, but the muscles involved are much less than in squats. And the pull comes after the chest or shoulder exercises, so the shoulder joint is already warmed up and you can do no warm-up approaches at all. But, if this is the first exercise on the upper body, you need to do one warm-up approach.

EXAMPLE 3:
The biceps barbell lift is a light exercise that involves few muscles and always comes at the end of a FULL BODY workout. It is not necessary to do warm-up approaches, everything is already warmed up. But if it is the first exercise, then 1 warm-up approach.
BUT: If you do the exercise for the first time in your life, make sure to do warm-up approaches in order 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 breathing).
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.

Breathing out is always an effort.

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 ("there's no way to lift ANYTHING")!

Here, about 1-2 repetitions before such a failure, you have to stop. But you must clearly understand that there will be one.
To begin with, you need to try to understand what a failure is. Do the exercise before it.

The whole training program, exercises, technique, etc., will do NOTHING if you don't train hard, get to the point of failure. This is the most important thing, all other factors are also important, but they are related.
Without heavy reps there will be no growth - that'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 training, at the expense of approaches.

So you need to start with fewer sets and come to more sets. This way the muscles cannot adapt and will grow all the time.

To fully recover from this program, you need to train every other day

For example: Monday, Wednesday, Friday, Sunday, Tuesday.

Or, if you do not have the opportunity to go every other day, then the option of 3 times a week every other day.

For example:

Monday - Wednesday - Friday.

Tuesday - Thursday - Saturday