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
Трицепс:
1.
Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.
Cable Pushdowns....2 sets 4-6 reps
Четверг – бицепс , предплечья и пресс
Пресс:
1.
Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2.
Weighted Leg Raises....3 sets 8-12 reps
Бицепс:
1.
Barbell Curls....3 sets 4-6 reps (After warm-up)
2.
Dumbbell Curls....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
Пятница – спина и трапеция
Спина и трапеция:
1.
Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.
V-Bar Pull-downs....2 sets 4-6 reps
3.
Deadlifts....3 sets 4-6 reps
4.
Barbell Shrugs....2 sets 4-6 reps
Суббота и воскресенье – отдых
Max-OT тренировка #11
Понедельник – спина
Спина :
1.
Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.
Deadlifts....3 sets 4-6 reps
3.
Seated Cable Rows....2 sets 4-6 reps
Вторник – плечи и пресс
пресс:
1.
Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2.
Weighted Leg Raises....2 sets 8-12 reps
Плечи:
1.
Military 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 sets 4-6 reps
Среда – ноги
Ноги:
1.
Squats....4 sets 4-6 reps (After warm-up)
2.
Barbell Lunges....2 sets 4-6 reps
3.
Stiff Leg Deadlifts....2 sets 4-6 reps
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