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
Пресс:
1.
Cable Crunches....3 sets 8-12 reps
2.
Weighted Leg Raises....2 sets 8-12 reps
икры:
1.
Seated Calf Raises....2 sets 6-8 reps (After warm-up)
2.
Calf Raises on Leg Press....2 sets 6-8 reps
3.
Standing Calf Raises....1 set 6-8 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.
Stiff Leg Deadlifts....2 sets 4-6 reps
3.
Barbell Lunges....2 sets 4-6 reps
Четверг – грудь
грудь:
1.
Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up)
2.
Incline Barbell Bench Press....3 sets 4-6 reps
3.
Weighted Dips....1 set 4-6 reps
Пятница – трицепс , бицепс , предплечья и пресс (Swiss Ball)
пресс:
1.
Swiss Ball Crunches....3 sets 15-20 reps
2.
Swiss Ball Leg Raises....2 sets 15-20 reps
трицепс:
1.
Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.
Cable Pushdowns Behind the Back....2 sets 4-6 reps
3.
Dumbbell Incline Tricep Extensions....1 set 4-6 reps
бицепс:
1.
Barbell Curls....3 sets 4-6 reps (After warm-up)
2.
Curl Bar 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 #14
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.
Military Barbell Press (To the front)....2 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....5 sets 4-6 reps (After warm-up)
2.
Stiff Leg Deadlifts....2 sets 4-6 reps
Среда – грудь
Грудь :
1.
Incline Barbell Bench Press....2 sets 4-6 reps (After warm-up)
2.
Flat Barbell Bench Press....2 sets 4-6 reps
3.
Weighted Dips....2 sets 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.
Weighted Pull-ups....2 sets 4-6 reps (After warm-up on Lat Pull-downs)
2.
Pull-downs....2 sets 4-6 reps
3.
Barbell Rows....2 sets 4-6 reps
трапеция:
1.
Barbell Shrugs....2 sets 4-6 reps (After weight acclimation)
Пятница – бицепс , трицепс и предплечья
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
5.
Curl Bar Curls....1 set 4-6 reps
6.
Cable Pushdowns....1 set 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 #15
Понедельник – 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.
Deadlifts (Every-Other-Week)....2 sets 4-6 reps (After warm-up)
2.
Weighted Pull-ups....2 sets 4-6 reps
3.
Pull-downs....2 sets 4-6 reps
4.
Barbell Rows....2 sets 4-6 reps
трапеция:
1.
Barbell Shrugs....2 sets 4-6 reps (After weight acclimation)
Вторник – грудь
грудь:
1.
Incline Barbell Bench Press....2 sets 4-6 reps (After warm-up)
2.
Flat Barbell Bench Press....2 sets 4-6 reps
3.
Weighted Dips....2 sets 4-6 reps
Среда – 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....5 sets 4-6 reps (After warm-up)
2.
Stiff Leg Deadlifts....2 sets 4-6 reps
Четверг – бицепс , трицепс и предплечья
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*
5.
Curl Bar Curls....1 set 4-6 reps
6.
Cable Pushdowns....1 set 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
Пятница – 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.