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.
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
Суббота и воскресенье – отдых
Max-OT тренировка #17
Понедельник – плечи и трапеция
Плечи:
1.
Standing Barbell Shoulder Press (To the front)....3 sets 4-6 reps (After warm-up)
2.
Seated Dumbbell Press....2 sets 4-6 reps
3.
Side Lateral Dumbbell Raises....2 sets 4-6 reps
4.
Rear Lateral Dumbbell Raises....2 sets 4-6 reps
Трапеция:
1.
Barbell Shrugs....3 sets 4-6 reps (After weight acclimation)
Вторник – икры и ноги
икры:
1.
Calf Raises on Leg Press (one foot at a time)....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.
Front Squats ....2 sets 4-6 reps
3.
Stiff Leg Deadlifts....2 sets 4-6 reps
Среда – пресс и спина
пресс:
1.
Swiss Ball Leg Raises....2 sets 15-20 reps
2.
Cable Crunches....3 sets 8-12 reps (After weight acclimation)
3.
Swiss Ball Crunches....2 sets 15-20 reps
спина:
1.
Cable Rows....2 sets 4-6 reps (After warm-up)
2.
Lat Pull-downs ....2 sets 4-6 reps
3.
Row Machine....2 sets 4-6 reps
4.
Pull-ups....2 sets to positive failure
Четверг – грудь и трицепс
Chest:
1.
Incline Bench Press....3 sets 4-6 reps (After warm-up)
2.
Flat Bench Press....3 sets 4-6 reps
3.
Weighted Dips....1 set 4-6 reps
Triceps:
1.
Incline Tricep Extensions....2 sets 4-6 reps (After weight acclimation)
2.
Lying Tricep Extensions....1 set 4-6 reps
3.
Cable Pushdowns....1 set 4-6 reps
Пятница – бицепс и предплечья
бицепс:
1.
Barbell Curls....2 sets 4-6 reps (After warm-up)
2.
Dumbbell Alternate Curls....2 sets 4-6 reps
3.
Hammer 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 #18
Понедельник – пресс и плечи
пресс:
1.
Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2.
Swiss Ball Crunches....2 sets 15-20 reps
3.
Swiss Ball Leg Raises....2 sets 15-20 reps
плечи:
1.
Seated Dumbbell Press....2 sets 4-6 reps (After warm-up)
2.
Standing 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.
Front Squats ....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
Четверг – спина и трапеция
спина:
1.
Barbell Rows....3 sets 4-6 reps (After warm-up)
2.
Cable Rows....2 sets 4-6 reps
3.
Weighted Pull-ups....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)