ÊËÀÑÑÈ×ÅÑÊÀß ÏÐÎÃÐÀÌÌÀ ÍÀ ÎÁÚÅÌ. Ïîíåäåëüíèê: 1.æèì øòàíãè ë¸æà íà ãîðèçîíòàëüíîé ñêàìüå ...

ÊËÀÑÑÈ×ÅÑÊÀß ÏÐÎÃÐÀÌÌÀ ÍÀ ÎÁÚÅÌ.

Ïîíåäåëüíèê:
1.æèì øòàíãè ë¸æà íà ãîðèçîíòàëüíîé ñêàìüå 5*15-12-10-8-6
2.æèì ãàíòåëåé íà íàêëîííîé ñêàìüå 5*15-12-10-8-6
3.îòæèìàíèÿ íà øèðîêèõ áðóñüÿõ áåç îòÿãîùåíèÿ 3*12-12-12
4.ïîäú¸ì øòàíãè íà áèöåïñ. 5*15-12-10-8-6
5.ìîëîòû 4*12-10-8-8
6.ïðåññ - ñêðó÷èâàíèÿ 4*ìàêñ

Ñðåäà:
1.ïðèñåäàíèÿ ñî øòàíãîé 5*15-12-10-8-6
2.ñãèáàíèÿ íîã â òðåíàæ¸ðå 3*15-12-10
3.ðàçãèáàíèÿ íîã â òðåíàæ¸ðå 3*15-12-10
4.æèì íîãàìè 3*15-12-10
5.àðìåéñêèé æèì 5*15-12-10-10-10
6.ïîäú¸ì ãàíòåëåé â ñòîðîíû ñòîÿ 4*15-12-10-10

Ïÿòíèöà:
1.òÿãà øòàíãè ê ïîÿñó ñòîÿ â íàêëîíå 5*15-12-10-8-8
2.òÿãà âåðõíåãî áëîêà óçêèì ïàðàëëåëüíûì õâàòîì 5*15-12-10-8-8
3.òÿãà ãàíòåëè îäíîé ðóêîé ñòîÿ â íàêëîíå 3*12-10-8
4.îòæèìàíèÿ íà óçêèõ áðóñüÿõ ñ îòÿãîùåíèåì 5*15-12-10-8-6
5.ðàçãèáàíèÿ ðóê ñ âåðõíåãî áëîêà îáðàòíûì õâàòîì 4*12-10-8-8
6.ïðåññ - ñêðó÷èâàíèÿ 4*ìàêñ