"МАХ ОТ" Тренировочная программа
Шрифт:
1.
Squats....3 sets 4-6 reps (After warm-up)
2.
Leg Press....2 sets 4-6 reps
3.
Stiff Leg Deadlifts....2 sets 4-6 reps
Среда – прессб бицепс и предплечья
пресс:
1.
Weighted Leg Raises....2 sets 8-12 reps (After weight acclimation)
2.
Cable Crunches....2 sets 8-12 reps
3.
Swiss Ball Leg Raises....1 set 15-20 reps
4.
Swiss Ball Crunches....1 set 15-20 reps
бицепс:
1.
Barbell Curls....3 sets 4-6 reps (After warm-up)
2.
Hammer Curls....2 sets 4-6 reps
предплечья:
1.
Barbell Wrist Curls....2 sets 6-8 reps
2.
Standing Dumbbell Wrist Curls....1 set 6-8 reps
Четверг –
Грудь:
1.
Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.
Incline Dumbbell Press....2 sets 4-6 reps
3.
Flat Dumbbell Press....1 set 4-6 reps
Трицепс:
1.
Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.
Cable Pushdowns....2 sets 4-6 reps
Пятница – спина и трапеция
Бицепс:
1.
Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.
Seated Cable Rows....2 sets 4-6 reps
3.
"V"-bar Pull Downs....2 sets 4-6 reps
Трапеция:
1.
Barbell Shrugs....3 sets (After weight acclimation)
Суббота и воскресенье – отдых.
Max-OT тренировка #9
Понедельник – спина
Спина :
1.
Seated Cable Rows....2 sets 4-6 reps (After warm-up)
2.
Barbell Rows....2 sets 4-6 reps
3.
V-Bar Pull-downs....2 sets 4-6 reps
4.
Pull-ups....2 sets to failure
Вторник – плечи и рапеция
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
Трапеция:
1.
Upright Rows....2 sets 4-6 reps (After warm-up)
2.
Barbell Shrugs....3 sets 4-6 reps
Четверг – пресс , икры и грудь
Пресс:
1.
Cable Crunches....2 sets 8-12 reps (After weight acclimation)
2.
Weighted Leg Raises....2 sets 8-12 reps
3.
Swiss Ball Crunches....1 set 12-15 reps
4.
Swiss Ball Leg Raises....1 set 12-15 reps
Икры:
1.
Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up)
2.
Seated Calf Machine....2 sets 6-8 reps
Грудь:
1.
Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.
Incline Dumbbell Press....3 sets 4-6 reps
Четверг –
Ноги:
1.
Squats....3 sets 4-6 reps (After warm-up)
2.
Leg Press....2 sets 4-6 reps
3.
Stiff Leg Deadlifts....2 sets 4-6 reps
Пятница – бицепс , трицепс и предплечья
Бицепс и трицепс:
1.
Dumbbell Curls....2 sets 4-6 reps* (After warm-up)
2.
Cable Pushdowns....2 sets 4-6 reps (After Warm-up)
3.
Barbell Curls....3 sets 4-6 reps
4.
Lying Tricep Extensions....3 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 чредую упражнения на бицепс и трицепс в каждой паре , сначала делую по два подхода на первую пару потом перехожу к следующей паре упражнений . Это не супер сеты в упражнениях в паре надо делать отдых как обчычно.
Суббота и воскресенье – отдых
Max-OT тренировка #10
Понедельник – плечи
Плечи :
1.
Military Barbell Press (To the front)....3 sets 4-6 reps (After warm-up)
2.
Seated Dumbbell Press....2 sets 4-6 reps
3.
Side Lateral Raises....2 sets 4-6 reps
4.
Rear Lateral Raises....1 set 4-6 reps
Вторник – ноги и икры
Икры :
1.
Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up)
2.
Seated Calf Machine....2 sets 6-8 reps
Ноги:
1.
Squats....3 sets 4-6 reps (After warm-up)
2.
Leg Press....2 sets 4-6 reps
3.
Stiff Leg Deadlifts....2 sets 4-6 reps
Среда – грудь и трицепс
Грудь:
1.
Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.
Flat Barbell Bench Press....2 sets 4-6 reps
3.
Incline Dumbbell Press....2 sets 4-6 reps