ÑÓÏÅÐ-ÐÅËÜÅÔ! Ïðîãðàììà òðåíèíãà! >Ñëåäóéòå äàííîé ïðîãðàììå â òå÷åíèå 4 íåäåëü. Ìåæäó ïîäõîäàìè ...

ÑÓÏÅÐ-ÐÅËÜÅÔ!
Ïðîãðàììà òðåíèíãà!

>Ñëåäóéòå äàííîé ïðîãðàììå â òå÷åíèå 4 íåäåëü. Ìåæäó ïîäõîäàìè îòäûõàéòå íå áîëåå 1 ìèíóòû.
>Êîëè÷åñòâî òðåíèðîâî÷íûõ äíåé â íåäåëüíîì ìèêðîöèêëå - ïÿòü.

Äåíü 1. Ãðóäü+ïðåññ
1)Íàêëîííûé æèì ãàíòåëåé - 4/15,15,15,12
2)Æèì ëåæà â Ñìèòå - 4/15,15,15,12
3)Æèì ãàíòåëåé ëåæà - 3/15,15,12
4)Ñâåäåíèÿ â òðåíàæåðå - 3/15,15,12
5)Äâîéíûå ñêðó÷èâàíèÿ - 3/20,20,20
6)Ñêðó÷èâàíèÿ íà áëîêå - 3/20,20,20

Äåíü 2. Ñïèíà+èêðû
1)Ïîäòÿãèâàíèÿ - 2/max
2)Âåðòèêàëüíàÿ òÿãà îáðàòíûì õâàòîì - 4/15,15,15,12
3)Òÿãà ãàíòåëè â íàêëîíå - 3/15,15,12
4)Òÿãà ãîðèçîíòàëüíîãî áëîêà - 3/15,15,12
5)Ôðîíòàëüíàÿ òÿãà â òðåíàæåðå - 4/15,15,15,12
6)Æèì íîñêàìè - 4/15,15,15,15
7)Ïîäúåìû íà íîñêè ñèäÿ - 4/15,15,15.15

Äåíü 3. Ðóêè
1)Ïîäúåìû íà áèöåïñ ñ ãàíòåëÿìè ñòîÿ - 4/15,15,15,12
2)Ïîäúåìû ñ ãàíòåëÿìè ñèäÿ - 3/15,15,12
3)Ïîäúåìû ñî øòàíãîé îáðàòíûì õâàòîì - 3/15,15,12
4)Ôðàíöóçñêèé æèì ñ EZ-ãðèôîì - 4/15,15,15,10
5)Îòæèìàíèÿ íà áðóñüÿõ - 4/15,15,12,12
6)Ðàçãèáàíèÿ ðóê â íàêëîíå - 3/15,15,12

Äåíü 4. Íîãè+ïðåññ
1)Ôðîíòàëüíûå ïðèñåäàíèÿ - 4/15,15,15,12
2)Æèì íîãàìè - 4/15,15,15,12
3)Ñïëèò-ïðèñåäû ñ ãàíòåëÿìè - 4/15,15,15,15
4)Âûïàäû ñî øòàíãîé - 4/15,15,15,12
5)Ñãèáàíèå ãîëåíè â òðåíàæåðå - 2/15,15
6)Ïîäúåìû íîã â âèñå - 4/15,15,15,15
7)Ñêðó÷èâàíèÿ íà ôèòáîëå - 3/20,20,20
8)Îáðàòíûå ñêðó÷èâàíèÿ - 3/20,20,20

Äåíü 5. Äåëüòû+òðàïåöèè+èêðû
1)Æèì Àðíîëüäà - 4/15,15,15,12
2)Æèì øòàíãè ñòîÿ - 4/15,15,15,12
3)Ïîäúåìû â ñòîðîíû - 4/15,15,15,12
4)Ðàçâîäêè â íàêëîíå - 3/15,15,15
5)Ïîäúåìû íà íîñêè ñòîÿ - 3/20,20,20
6)Ïîäúåìû íà íîñêè ñèäÿ - 3/20,20,20