Шрифт:
Четверг – грудь и икры
Икры :
1.
Calf Raises on Leg Press....3 sets 6-8 reps (After warm-up)
2.
Seated Calf Raises....2 sets 6-8 reps
Грудь:
1.
Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.
Flat Dumbbell Bench Press....3 sets 4-6 reps
3.
Weighted Dips....1 set 4-6 reps
Пятница – бицепс , трицепс , предплечья и пресс Friday - Biceps, Triceps, Forearms & Abs (Swiss Ball)
пресс:
1.
Swiss Ball Crunches....3 sets 15-20 reps
2.
Swiss Ball Leg Raises....3 sets 15-20 reps
Бицепс и трицепс :
1.
Barbell curls....2 sets 4-6 reps (After warm-up)*
2.
Lying Tricep Extensions....2 sets 4-6 reps After warm-up)
3.
Dumbbell Curls....2 sets 4-6 reps
4.
Cable Pushdowns....2 sets 4-6 reps
предплечья:
1.
Barbell Wrist Curls....2 sets 6-8 reps
2.
Standing Dumbbell Wrist Curls....2 sets 6-8 reps
*заметка :
Я чередую подходы на бицепс и трицепс в каждой паре и соотвественно чередую подходы и в разминке . Но это не супер сет, поэтому время отдыха между подходами обычное
Суббота и воскресенье – отдых
Max-OT тренировка #12
Понедельник – пресс и плечи
пресс:
1.
Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2.
Weighted Leg Raises....2 sets 8-12 reps
плечи:
1.
Seated Dumbbell Press....2 sets 4-6 reps (After warm-up)
2.
Military Press (To the front)...2 sets 4-6 reps
3.
Side Lateral Raises....2 sets 4-6 reps
4.
Rear Lateral Raises....2 set 4-6 reps
Вторник – ноги
ноги:
1.
Squats....3 sets 4-6 reps (After warm-up)
2.
Barbell Lunges....2 sets 4-6 reps
3.
Stiff Leg Deadlifts....2 sets 4-6 reps
Среда – грудь и трицепс
Грудь:
1.
Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up)
2.
Incline Dumbbell Bench Press....3 sets 4-6 reps
3.
Weighted Dips....1 set 4-6 reps
Трицепс:
1.
Incline Tricep Extensions....2 sets 4-6 reps (After weight acclimation)
2.
Lying Tricep Extensions....2 sets 4-6 reps
3.
Cable Push-downs....1 set 4-6 reps
Четверг – спина , трапеция и пресс (Swiss Ball)
пресс:
1.
Swiss Ball Crunches....3 sets 15-20 reps
2.
Swiss Ball Leg Raises....2 sets 15-20 reps
спина:
1.
Pull-ups....3 sets, each to failure (After warm-up on lat pull-downs)
2.
Cable Rows....2 sets 4-6 reps
3.
Barbell Rows....2 sets 4-6 reps
трапеция:
1.
Barbell Shrugs....3 sets 4-6 reps
Пятница – икры , бицепс и предплечья
икры:
1.
Calf Raises on Leg Press....3 sets 6-8 reps (After warm-up)
2.
Seated Calf Raises....2 sets 6-8 reps
бицепс:
1.
Barbell Curls….3 sets 4-6 reps (After warm-up)
2.
Dumbbell Curls….2 sets 4-6 reps
Предплечья:
1.
Barbell Wrist Curls....2 sets 6-8 reps
2.
Standing Dumbbell Wrist Curls....2 sets 6-8 reps
Суббота и воскресенье – отдых
Max-OT тренировка #13
Понедельник – спина и трапеция
Спина :
1.
Deadlifts....3 sets 4-6 reps (After warm-up)
2.
Barbell Rows....2 sets 4-6 reps
3.
Cable Rows....2 sets 4-6 reps
4.
Pull-ups....2 sets, each to failure
Вторник – пресс, икры и плечи