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)
2.
Weighted Leg Raises....2 sets 8-12 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 #7
Техника выполнения упражнений описана в конце книги
Понедельник - трапеция и спина
Трапеция:
1.
Deadlifts....3 sets 4-6 reps (After warm-up)
2.
Barbell Shrugs....1 set 4-6 reps
Спина:
1.
Seated Cable Rows....2 sets 4-6 reps (After warm-up)
2.
V-Bar Pull-downs....2 sets 4-6 reps
3.
Pull-ups....3 sets - Each to positive failure
Вторник –икры и грудь
Икры:
1.
Standing Calf Machine....3 sets 6-8 reps (After warm-up)
2.
Seated Calves...2 sets 6-8 reps
Грудь:
1.
Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.
Flat Barbell Press....2 sets 4-6 reps
3.
Incline Dumbbell Press....2 sets 4-6 reps
Среда – пресс и плечи
пресс:
1.
Cable Crunches....3 sets 8-12 reps (After warm-up)
2.
Weighted Leg Raises....2 sets 6-8 reps
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
Четверг – бицепс и трицепс
Бицепс и трицепс :
1.
Standing Alternate Dumbbell Curls....2 sets 4-6 reps* (After warm-up)
2.
Cable Pushdowns....2 sets 4-6 reps (After warm-up)
3.
Barbell Curls....2 sets 4-6 reps
4.
Lying Tricep Extensions....2 sets 4-6 reps
5.
Hammer Curls....1 set 4-6 reps
6.
Dumbbell Kickbacks....1 set 4-6 reps
*заметка:
Я меняю упражения на бицепс с упражнениями на трицепс после каждых 2 повторений на каждое . Между подходами надо отдыхать как всегда , это не супер сет, также я меняю упражнения которые идут сразу после разминки соотвественно.
Пятница – ноги и предплечья
Предплечья:
1.
Barbell Wrist Curls....2 sets 6-8 reps (After weight acclimation)
2.
Standing Dumbbell Wrist Curls....2 sets 6-8 reps
Ноги :
1.
Squats....3 sets 4-6 reps (After warm-up)
2.
Stiff Leg Deadlifts....2 sets 4-6 reps
3.
Barbell Lunges....2 sets 4-6 reps
Суббота и воскресенье - отдых
Max-OT тренировка #8
Понедельник – плечи
Плечи:
1.
Military Barbell 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 set 4-6 reps
Вторник – ноги и икры
Икры :
1.
Calf Raises on Leg Press (1 foot at a time)....2 sets 4-6 reps (After warm-up)
2.
Standing Calf Machine....2 sets 4-6 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 – 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 и трицепс
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
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: