Ïðîãðàììà òðåíèðîâîê íà ñèëó - òðåõäíåâíûé ñïëèò

Ïðîãðàììà òðåíèðîâîê íà ñèëó - òðåõäíåâíûé ñïëèò
(Âåñà ïîäáèðàåì èíäèâèäóàëüíî)

Ïîíåäåëüíèê – Ãðóäü, ñïèíà(øèðèíà), ïðåññ
(Ïîäõîäû/Ïîâòîðåíèÿ)
Æèì øòàíãè ëåæà íà ãîðèçîíòàëüíîé ñêàìüå 8 õ 5/5/4/4/3/3/2/2
Òÿãà øòàíãè â íàêëîíå 8 õ 5/5/4/4/3/3/2/2
Ïîäúåì íîã íà ïðåññ 4õ12-15

Ñðåäà – Íîãè, Ïëå÷è, èêðû
(Ïîäõîäû/Ïîâòîðåíèÿ)
Ïðèñåäàíèÿ ñî øòàíãîé 8 x 5/5/4/4/3/3/2/2
Æèì øòàíãè ñ ãðóäè ñòîÿ 6 õ 5/4/4/3/3/2
Èêðû â òðåíàæåðå äëÿ æèìà íîãàìè 4õ10-12

Ïÿòíèöà – Ñïèíà(òîëùèíà), áèöåïñ, òðèöåïñ
(Ïîäõîäû/Ïîâòîðåíèÿ)
Ñòàíîâàÿ òÿãà 8 x 5/5/4/4/3/3/2/2
Ïîäüåìû øòàíãè íà áèöåïñ 6 õ 8/8/6/6/4/4
Æèì øòàíãè óçêèì õâàòîì íà òðèöåïñ 6 õ 8/8/6/6/4/4