"МАХ ОТ" Тренировочная программа

Среда – ноги и икры

Икры :

1.

Calf Raises off Leg Press….3 sets 6-8 reps (After warm-up)

2.

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

Ноги :

1.

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

2.

Stiff Leg Dead Lifts….3 sets 4-6 reps

Четверг - грудь

Грудь:

1.

Flat Barbell Bench Press….3 sets 4-6 reps (After warm-up)

2.

Incline Dumbbell Press….2 sets 4-6 reps

3.

Decline Dumbbell Press….1 set 4-6 reps

4.

Weighted dips….1 set 6-8 reps

Пятница – бицепс , предплечья и пресс

Пресс:

1.

Cable Crunches….3 sets 8-12 reps

2.

Weighted Leg Raises….2 sets 8-12 reps

Бицепс:

1.

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

2.

Hammer Curls….2 sets 4-6 reps

Предплечья:

1.

Wrist Curls….2 sets 6-8 reps

Суббота и воскресенье - отдых

Max-OT тренировка #4

Описание упражнений смотрите в приложении

Понедельник - плечи

Плечи:

1.

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

2.

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

 3.

Rear Lateral Raises….1 set 4-6 reps

Вторник – бицепс , трапеция и пресс

Пресс:

1.

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

2.

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

Бицепс:

1.

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

2.

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

3.

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

Трапеция:

1.

Barbell Shrugs….3 sets 4-6 reps (After weight acclimation)

Среда - грудь

Грудь:

1.

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

2.

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

3.

Weighted Dips....1 set 4-6 reps

Четверг – ноги и икры

Икры:

1.

Seated Calf Raises....2 sets 6-8 reps (After warm-up)

2.

Standing Calf Raises (Off Smith Machine)....2 sets 6-8 reps

Ноги:

1.

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

2.

Stiff Leg Deadlifts....3 sets 4-6 reps

*заметка:

Меняйте местами подходы на квадрицепсы и подходы дедлифты. Это не супер сет , как обычно отдыхайте между подходами.

Пятница – спина и трицепс

Спина:

1.

Pull-ups....50 reps - However many sets it takes to complete (After warm-up with lat pull-downs)

2.

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

3.

Row Machine....2 sets 4-6 reps

Трицепс:

1.

Lying Tricep Extensions….3 sets 4-6 reps (After warm-up)

2.

Dumbbell Kickbacks….1 set 4-6 reps

Суббота и воскресенье - отдых

Max-OT тренировка #5

Описание дано в конце книги

Понедельник – бицепс и икры

Бицепс :

1.

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

2.

Standing Dumbbell Alternate Curls....2 sets 4-6 reps

Икры:

1.

Calf Raises on Leg Press (1 foot at a time)....2 sets 6-8 reps (After warm-up)

2.

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

Вторник - плечи

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

Среда – спина и трицепс

Спина:

1.

Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)

2.

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

3.

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

Трицепс:

1.

Cable Pushdowns....1 set 4-6 reps (After warm-up)

2.

Lying Tricep Extensions....3 sets 4-6 reps

Четверг – ноги и трапция

Ноги:

1.

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

2.

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

3.

Lying leg Curls....2 sets 4-6 reps

Трапеция и низ спины:

1.

Deadlifts....2 sets 4-6 reps

Пятница – грудь, пресс и предплечья

Пресс:

1.

Weighted Leg Raises....2 sets 8-12 reps (After warm-up)

2.

Cable Crunches....2 sets 8-12 reps

Грудь:

1.

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

2.

Flat Barbell Press....3 sets 4-6 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 #6

Понедельник – плечи и трапеция

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)