На протяжении нескольких лет тренировок я составил целый список различных тренировок по Max-OT , которым и следовал все это время , под присмотром Пола Делиа. Я также придерживаюсь 8-ми недельных циклов тренировок и потом после недели отдыха начинаю новый цикл с другим расписанием .
Вы для себя можете выбрать любое расписание из нижеприведенных .
Max-OT Тренировка #1
Описание упражнений смотрите в конце книги
Понедельник – Грудь и трицепс Грудь: 1.Flat Bench….3 sets 4-6 reps (After warm-up)2.Incline Dumbbell Press….2 sets 4-6 reps 3.Weighted Dips....1 set 4-6 repsТрицепс:1.Lying Tricep Extensions….3 sets 4-6 reps 2. Cable Pushdowns….2 set 4-6 reps
Вторник - ногиНоги:1.Squats….3 sets 4-6 reps (After warm-up)2.Leg Press….2 sets 4-6 reps3.Lunges….1 set 4-6 reps4.Stiff Leg Deadlifts….2 sets 4-6 reps
Среда – Спина и бицепсСпина: 1.Pull-ups….50 reps (How every many sets to complete)2.Barbell Rows….2 sets 4-6 reps3.Pull-downs (To the front)….1 set 4-6 reps4.Seated Cable Rows….1 set 4-6 reps5."V"-Bar Pull-downs….1 set 4-6 repsБицепс: 1.Straight Bar Curls….2 sets 4-6 reps (After warm-up)2.Standing Dumbbell Curls….2 sets 4-6 reps
Четверг – плечи и трапецияПлечи: 1.Seated Dumbbell Press....3 sets 4-6 reps (After warm-up)2.Side Lateral Dumbbell Raises....3 sets 4-6 reps3.Rear Lateral Dumbbell Raises....2 sets 4-6 repsТрапеция: 1.Barbell Shrugs….2 sets 4-6 reps (After weight acclimation)
Пятница – пресс . икры и предплечьяПресс: 1.Cable Crunches….2 sets 8-12 reps (After warm-up)2.Weighted Leg Raises….2 sets 8-12 reps3.Weighted Crunches….2 sets 8-12 repsИкры: 1.Standing Calf Raises (Off Smith Machine)….2 sets (After warm-up)2.Seated Calf Raises….2 sets 4-6 repsПредплечья: 1.Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation)2.Reverse Wrist Curls….2 sets 6-8 reps
Суббота и воскресенье - отдых
Max-OT Тренировка #2
Описание упражнений в конце книги .
Понедельник – плечи и предплечья
Плечи:
1.
Military Barbell Press (To the front)….3 sets 4-6 reps (After warm-up)
2. Dumbbell Press….2 sets 4-6 reps
3. Side Lateral Raises….2 sets 4-6 reps
Предплечья:
1.
Seated Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation)
2. Reverse Wrist Curls….2 sets 6-8 reps
Вторник – спина и трапеция
Спина :
1. Seated Cable Rows….2 sets 4-6 reps (After warm-up)
2. Pull-ups….3 sets (Each set to positive failure)
3. Barbell Rows….2 sets 4-6 reps
4. Pull-downs (To the Front)….2 sets 4-6 reps
Трапеция :
1.
Barbell Shrugs….3 sets 4-6 reps (After weight acclimation)
Среда – ноги и икры
Икры :
1.
Standing Calf Raises (Off Smith Machine)….2 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. Lunges….2 sets 4-6 reps
3. Stiff Leg Deadlifts….2 sets 4-6 reps
4. Leg Press….2 sets 4-6 reps
Четверг – грудь и пресс
Пресс:
1. Cable Crunches….2 sets 8-12 reps (After warm-up)
2. Weighted Leg Raises….2 sets 8-12 reps
3. Weighted Crunches….2 sets 8-12 reps
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
Пятница – бицепс и трицепс
Бицепс :
1. Barbell Curls….3 sets 4-6 reps (After warm-up)
2. Standing Dumbbell Curls….2 sets 4-6 reps
Трицепс:
1.
Lying Tricep Extensions….3 sets 4-6 reps (After warm-up)
2. Cable Push Downs….2 sets 4-6 reps
3. Dumbbell Kickbacks….1 set 4-6 reps
Суббота и воскресенье – отдых.
Max-OT тренировка #3
детали упражений даны в конце книги
Понедельник – спина и трапеция
Спина :
1.
V-Bar Pull-downs….2 sets 4-6 reps (After warm-up)
2.
Seated Cable Rows….2 sets 4-6 reps
3.
Pull-downs (To the front)….2 sets 4-6 reps
Трапеция:
1.
Barbell Shrugs….2 sets 4-6 reps (After weight acclimation)
2.
Dumbbell Shrugs….2 sets 4-6 reps
Вторник – плечи и трицепс
Плечи :
1.
Military Barbell 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
Трицепс :
1.
Cable Push-downs….2 sets 4-6 reps
2.
Incline Tricep Extensions….3 sets 4-6 reps
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