Welcome to our comprehensive guide on the Vladimir Shmondenko (Anatoly) workout routine. In this article, we will delve into the training methods and techniques employed by the renowned fitness expert, Vladimir Shmondenko.
With years of experience and a solid track record, ANATOLY has become a trusted authority in the world of fitness. So let’s dive in and discover the secrets behind Shmondenko’s success!
Vladimir Shmondenko (Anatoly) Stats
| Weight: | 78 kg (171 lbs) |
| Height: | 181 cm (5’11) |
| Age: | 24 years |
| Deadlift PR: | YouTuber and Powerlifter |
| Squat PR: | 210 kg (462 lbs) |
Vladimir Shmondenko Workout Routine
Choosing the right weight for your workouts depends on your personal abilities. Since everyone’s strength levels vary, I can’t provide specific weight recommendations for each exercise.
In each working set, aim for a weight that challenges you. For instance, if the program suggests 3 sets of 10 reps, choose a weight that allows you to complete the sets with one repetition left in reserve.
Monday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 3 | 12 |
| Leg Press | 2 | 15 |
| Deadlift with Dumbbells | 3 | 8 |
| Single Leg Squats | 3 | 10 |
| Jumping Jacks (max height) | 4 | 10 |
Wednesday: Chest, Biceps, and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press (2sec pause each rep) | 3 | 10 |
| Dips | 3 | 10 |
| Incline Dumbbell Press | 3 | 8 |
| Prayer Bench Press | 3 | 15 |
| Hammer Curls | 3 | 8 |
| Dumbbell Curls (Incline Bench) | 3 | 10 |
| Standing Arm Swings | 2 | 20 |
Friday: Back and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts (Sumo or Conventional) | 3 | 10 |
| Bent-Over Barbell Row | 2 | 10 |
| Wide-grip Lat Pulldown | 3 | 10 |
| Dumbbell Rows on Bench | 3 | 12 |
| Dumbbell Shrugs | 3 | 12 |
| Triceps Extension (cable machine) | 3 | 12 |
ABS and core workout
ABS and core workout we do once a week!
ABS AND BACK MUSCLES ARE YOUR CORSET, INJURY PROTECTION, AND YOUR STRENGTH!
| Exercise | Sets | Reps |
|---|---|---|
| Leg raises on the bars | 3 | 20 |
| Russian twist with extra weight | 3 | 20 |
| Hyperextension with extra weight | 3 | 10 |
| Scissors for abs | 3 | 40 sec |
| Plank | 2 | max time |
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Workout Principle:
Remember, TECHNIQUE IS KEY. As soon as you don’t follow, it becomes dangerous! Always control your technique.
When to increase the weight
To make progress in your workouts, it’s important to “surprise” your muscles by periodically changing exercises and increasing the weight. While varying exercises is straightforward, determining the right weight can be based on how easily you complete the designated number of reps.
If you’re struggling to complete the last rep, it’s too soon to add more weight. However, if you can still do a few more reps with your current load, it’s time to add a bit more weight. It may take some time to find the perfect weight for each exercise, but eventually, you’ll discover the weight that suits you best.
The weight you choose should be heavy enough to provide a significant load for the first 2-3 reps of each set. However, you should still be able to perform the remaining reps without compromising your technique.
For example, if your goal is to complete 12 reps, you should feel like you want to end the set after the 8 reps.
Vladimir Shmondenko Diet Plan
Here is a sample menu providing around 3000 Calories:
Breakfast
- Dry oatmeal: 100g and Milk: 200ml
- Boiled Eggs: 3
- Whole wheat toast: 1 Slice
Second Breakfast
- Banana: 1
- Poppy seed roll: 1
Lunch
- Dry white rice: 100g
- Chicken breast: 1/2
- Vegetable: 100g
- Whole grain bread: 1 slice
Afternoon Snack
- Cooked Rice: 100g
- Chicken Breast: 1/2
- Vegetable salad: 100g
Dinner
- Pollack: 200g
- Potatoes: 150g
- Vegetable Salad with Sour Cream: 150g
Last Meal
- Skimmed Cottage Cheese: 150g
- Kefir: 150g
How do I make up my own diet?
The widely recognized principle for building muscle is to intake more calories than you burn!
You can do your own calculation using the following formula:
For men:
Weight (kg) x 30 = number of kcal +500 kcal (everything is strictly individual, this is an average value, adjust it based on your body’s constitution and physical activity during the day and on training)
For women:
Weight (kg) x 30 = number of kcal +300 kcal (everything is strictly individual, this is an average value, adjust it based on your body’s constitution and physical activity during the day and on training)
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Conclusion
In conclusion, the Anatoly workout routine provides a comprehensive and effective approach to fitness training. By incorporating a variety of exercises targeting different muscle groups, Shmondenko’s program aims to challenge individuals and help them achieve their fitness goals.
Furthermore, the ANATOLY diet plan provides a sample menu that offers around 3000 calories, which can be adjusted based on individual needs and physical activity levels. The principle of consuming more calories than you burn is highlighted for those aiming to build muscle.
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