"МАХ ОТ" Тренировочная программа

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:

1.

Dumbbell Curls....2 sets 4-6 reps* (After warm-up)

2.

Cable Pushdowns....2 sets 4-6 reps (After Warm-up)

3.

Barbell Curls....3 sets 4-6 reps

4.

Lying Tricep Extensions....3 sets 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 чредую упражнения на бицепс и трицепс в каждой паре , сначала делую по два подхода на первую пару потом перехожу к следующей паре упражнений . Это не супер сеты в упражнениях в паре надо делать отдых как обчычно.

Суббота и воскресенье – отдых

Max-OT тренировка #10

Понедельник – плечи

Плечи :

1.

Military Barbell Press (To the front)....3 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....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 – грудь и трицепс

Грудь:

1.

Incline Barbell Press....3 sets 4-6 reps (After warm-up)

2.

Flat Barbell Bench Press....2 sets 4-6 reps

3.

Incline Dumbbell Press....2 sets 4-6 reps

Трицепс:

1.

Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)

2.

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

Четверг – бицепс , предплечья и пресс

Пресс:

1.

Cable Crunches....3 sets 8-12 reps (After weight acclimation)

2.

Weighted Leg Raises....3 sets 8-12 reps

Бицепс:

1.

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

2.

Dumbbell Curls....3 sets 4-6 reps

Предплечья:

1.

Barbell Wrist Curls....2 sets 6-8 reps

2.

Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Пятница – спина и трапеция

Спина и трапеция:

1.

Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)

2.

V-Bar Pull-downs....2 sets 4-6 reps

3.

Deadlifts....3 sets 4-6 reps

4.

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

Суббота и воскресенье – отдых

Max-OT тренировка #11

Понедельник – спина

Спина :

1.

Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)

2.

Deadlifts....3 sets 4-6 reps

 3.

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

Вторник – плечи и пресс

пресс:

1.

Cable Crunches....3 sets 8-12 reps (After weight acclimation)

2.

Weighted Leg Raises....2 sets 8-12 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.

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

3.

Stiff Leg Deadlifts....2 sets 4-6 reps

Четверг – грудь и икры

Икры :

1.

Calf Raises on Leg Press....3 sets 6-8 reps (After warm-up)

2.

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

Грудь:

1.

Incline Barbell Press....3 sets 4-6 reps (After warm-up)

2.

Flat Dumbbell Bench Press....3 sets 4-6 reps

3.

Weighted Dips....1 set 4-6 reps

Пятница – бицепс , трицепс , предплечья и пресс Friday - Biceps, Triceps, Forearms & Abs (Swiss Ball)

пресс:

1.

Swiss Ball Crunches....3 sets 15-20 reps

2.

Swiss Ball Leg Raises....3 sets 15-20 reps

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

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 #12

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.

Seated Dumbbell Press....2 sets 4-6 reps (After warm-up)

2.

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.