"МАХ ОТ" Тренировочная программа

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 – 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

3.

Cable Push-downs....1 set 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.

Pull-ups....3 sets, each to failure (After warm-up on lat pull-downs)

2.

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

3.

Barbell Rows....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)

2.

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

бицепс:

1.

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

2.

Dumbbell 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 #13

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.