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Consistency and honesty
Vladimir is against cheating and anabolic steroids. He is in favor of natural progress, honest and consistent work on himself. His slogan is: “Work out, brother, honestly and with taste!”
Basic exercises
Shmondenko relies on basic exercises – squats, deadlifts, bench presses and pull-ups. In his opinion, they are the ones that build real strength and functionality of the body. He doesn’t chase “pumping” but strives for real performance.
Minimal equipment - maximum results
One of Shmondenko’s key ideas is that you don’t have to go to an expensive gym to pump up your body. He shows exercises with minimal equipment, demonstrating how to use a barbell, dumbbells, a tourniquet or simply your own body weight.
Example of his workouts:
1. Squat ( low bar ) 4×4
2. Romanian DeadLift 3х8
3. Dumbbell Lunges 3х12
4. Static Squat Hold near the wall 2x Till Failure
5. Max Height Jump 3х10
6. Weighted burpees 3х25
Warm-up before working out
7 minutes of cardio, minimum.
