Ïðîãðàììà íà ìàññó. Äëèòåëüíîñòü - 4 íåäåëè. Òðè òðåíèðîâêè â íåäåëþ. Äåíü 1. Ãðóäü+ñïèíà+ïðåññ ...

Ïðîãðàììà íà ìàññó. Äëèòåëüíîñòü - 4 íåäåëè. Òðè òðåíèðîâêè â íåäåëþ.

Äåíü 1. Ãðóäü+ñïèíà+ïðåññ
1)Æèì øòàíãè ëåæà - 4/15,12,10,8
2)Òÿãà øòàíãè â íàêëîíå - 4/15,12,10,8
3)Íàêëîííûé æèì ãàíòåëåé - 3/12,10,8
4)Òÿãà ãàíòåëåé â íàêëîíå - 3/12,10,8
5)Ñâåäåíèÿ â òðåíàæåðå - 3/12,12,12
6)Òÿãà âåðòèêàëüíîãî áëîêà ê ãðóäè - 3/12,12,12
7)Ïðåññ (ïî âûáîðó) - 3/max
-ñóïåðñåò-
8)Ïðåññ (ïî âûáîðó) - 3/max

Äåíü 2. Äåëüòû+áèöåïñ+òðèöåïñ
1)Æèì øòàíãè ñòîÿ - 4/15,12,10,8
2)Æèì ãàíòåëåé ñèäÿ - 3/12,10,8
3)Îòâåäåíèÿ ñ ãàíòåëÿìè ñòîÿ - 3/12,12,12
4)Ðàçâîäêè â íàêëîíå - 2/15,15
5)Ïîäúåìû íà áèöåïñ ñî øòàíãîé - 3/12,10,8
-ñóïåðñåò-
6)Æèì øòàíãè óçêèì õâàòîì - 3/12,10,8
7)"Ìîëîòêè" ñ ãàíòåëÿìè - 3/12,12,12
-ñóïåðñåò-
8)Îòæèìàíèÿ íà áðóñüÿõ - 3/12,12,12

Äåíü 3. Íîãè+èêðû+ïðåññ
1)Ïðèñåäàíèÿ ñî øòàíãîé - 4/15,12,10,8
2)Ðóìûíñêàÿ òÿãà ñî øòàíãîé - 4/15,12,10,8
3)Æèì íîãàìè - 3/12,12,12
4)Ñãèáàíèå ãîëåíè â òðåíàæåðå - 3/12,12,12
5)Âûïàäû ñ ãàíòåëÿìè - 2/15,15
6)Ðóìûíñêàÿ òÿãà ñ ãàíòåëÿìè - 2/15,15
7)Æèì íîñêàìè - 2/20,20
-ñóïåðñåò-
8)Ïîäúåìû íà íîñêè ñòîÿ - 2/20,20
9)Ïðåññ (ïî âûáîðó) - 3/max
-ñóïåðñåò-
10)Ïðåññ (ïî âûáîðó) - 3/max
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