"МАХ ОТ" Тренировочная программа

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

Четверг – ноги и трапция

Ноги:

1.

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

2.

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

3.