"МАХ ОТ" Тренировочная программа

Делиа Пол

Плечи:

1.

Military Barbell Press (To the Front)....2 sets 4-6 reps (After warm-up)

2.

Side Lateral Raises....2 sets 3-6 reps

3.

Rear Lateral Raises….2 set 4-6 reps

Трапеция:

1.

Barbell Shrugs....3 sets 4-6 reps (After warm-up)

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 –

Спина и бицепс

Спина:

1.

Pull-ups....50 reps - However many sets it takes to complete

2.

Cable Rows....2 sets 4-6 reps

3.

V-Bar Pull-downs....1 set 4-6 reps

4.

Barbell Rows....1 set 4-6 reps

Бицепс:

1.

Barbell Curls....2 sets 4-6 reps (After warm-up)

2.

Standing Alternate Dumbbell Curls....1 set 4-6 reps

3.

Hammer Curls....1 set 4-6 reps

Четверг – грудь и трицепс

Грудь:

1.

Incline Dumbbell Press....3 sets 4-6 reps (After warm-up)

2.

Flat Dumbbell Press....2 sets 4-6 reps

3.

Decline Barbell Press....2 sets 4-6 reps

Трицепс:

1.

Cable Pushdowns....2 sets 4-6 reps (After warm-up)

2.

Lying Tricep Extensions....2 sets 4-6 reps

Пятница – икры , пресс и предплечья

Икры:

1.

Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps

2.

Seated Calf Raises....2 sets 6-8 reps

Пресс:

1.

Cable Crunches....3 sets 8-12 reps (After warm-up)

2.

Weighted Leg Raises....2 sets 8-12 reps

Предплечья:

1.

Barbell Wrist Curls....2 sets 6-8 reps (After warm-up)

2.

Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Суббота и воскресенье – отдых

Max-OT тренировка #7

Техника выполнения упражнений описана в конце книги

Понедельник - трапеция и спина

Трапеция:

1.

Deadlifts....3 sets 4-6 reps (After warm-up)

2.

Barbell Shrugs....1 set 4-6 reps

Спина:

1.

Seated Cable Rows....2 sets 4-6 reps (After warm-up)

2.

V-Bar Pull-downs....2 sets 4-6 reps

3.

Pull-ups....3 sets - Each to positive failure

Вторник –икры и грудь

Икры:

1.

Standing Calf Machine....3 sets 6-8 reps (After warm-up)

2.

Seated Calves...2 sets 6-8 reps

Грудь:

1.

Incline Barbell Press....3 sets 4-6 reps (After warm-up)

2.

Flat Barbell Press....2 sets 4-6 reps

3.

Incline Dumbbell Press....2 sets 4-6 reps

Среда –

пресс и плечи

пресс:

1.

Cable Crunches....3 sets 8-12 reps (After warm-up)

2.

Weighted Leg Raises....2 sets 6-8 reps

Плечи:

1.

Seated Dumbbell Press....3 sets 4-6 reps (After warm-up)

2.

Side Lateral Raises....2 sets 4-6 reps

3.

Rear Lateral Raises....2 sets 4-6 reps

Четверг – бицепс и трицепс

Бицепс и трицепс :

1.

Standing Alternate Dumbbell Curls....2 sets 4-6 reps* (After warm-up)

2.

Cable Pushdowns....2 sets 4-6 reps (After warm-up)

3.

Barbell Curls....2 sets 4-6 reps

4.

Lying Tricep Extensions....2 sets 4-6 reps

5.

Hammer Curls....1 set 4-6 reps

6.

Dumbbell Kickbacks....1 set 4-6 reps

*заметка:

Я меняю упражения на бицепс с упражнениями на трицепс после каждых 2 повторений на каждое . Между подходами надо отдыхать как всегда , это не супер сет, также я меняю упражнения которые идут сразу после разминки соотвественно.

Пятница – ноги и предплечья

Предплечья:

1.

Barbell Wrist Curls....2 sets 6-8 reps (After weight acclimation)

2.

Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Ноги :

1.

Squats....3 sets 4-6 reps (After warm-up)

2.

Stiff Leg Deadlifts....2 sets 4-6 reps

3.

Barbell Lunges....2 sets 4-6 reps

Суббота и воскресенье - отдых

Max-OT тренировка #8

Понедельник – плечи

Плечи:

1.

Military Barbell Press (To the Front)....3 sets 4-6 reps (After warm-up)

2.

Side Lateral Raises....2 sets 4-6 reps

3.

Rear Lateral Raises….2 set 4-6 reps

Вторник – ноги и икры

Икры :

1.

Calf Raises on Leg Press (1 foot at a time)....2 sets 4-6 reps (After warm-up)

2.

Standing Calf Machine....2 sets 4-6 reps

Ноги: