Упражнения на спину , которые делать не надо. 6 страница

Вторник –икры и грудь
Икры:
1.	Standing Calf Machine....3 sets 6-8 reps (After warm-up)
2.	Seated Calves...2 sets 6-8 reps
Грудь:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Flat Barbell Press....2 sets 4-6 reps
3.	Incline Dumbbell Press....2 sets 4-6 reps

Среда – пресс и плечи
пресс:
1.	Cable Crunches....3 sets 8-12 reps (After warm-up)
2.	Weighted Leg Raises....2 sets 6-8 reps
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

Четверг – бицепс и трицепс
Бицепс и трицепс:
1.	Standing Alternate Dumbbell Curls....2 sets 4-6 reps* (After warm-up)
2.	Cable Pushdowns....2 sets 4-6 reps (After warm-up)
3.	Barbell Curls....2 sets 4-6 reps
4.	Lying Tricep Extensions....2 sets 4-6 reps
5.	Hammer Curls....1 set 4-6 reps
6.	Dumbbell Kickbacks....1 set 4-6 reps
*заметка:	Я меняю упражения на бицепс с упражнениями на трицепс после каждых 2 повторений на каждое. Между подходами надо отдыхать как всегда, это не супер сет, также я меняю упражнения которые идут сразу после разминки соотвественно.

Пятница – ноги и предплечья
Предплечья:
1.	Barbell Wrist Curls....2 sets 6-8 reps (After weight acclimation)
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps
Ноги:
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Stiff Leg Deadlifts....2 sets 4-6 reps
3.	Barbell Lunges....2 sets 4-6 reps

Суббота и воскресенье - отдых

Max-OT тренировка #8

Понедельник – плечи
Плечи:
1.	Military Barbell 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 set 4-6 reps

Вторник – ноги и икры
Икры:
1.	Calf Raises on Leg Press (1 foot at a time)....2 sets 4-6 reps (After warm-up)
2.	Standing Calf Machine....2 sets 4-6 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 – прессб бицепс и предплечья
пресс:
1.	Weighted Leg Raises....2 sets 8-12 reps (After weight acclimation)
2.	Cable Crunches....2 sets 8-12 reps
3.	Swiss Ball Leg Raises....1 set 15-20 reps
4.	Swiss Ball Crunches....1 set 15-20 reps
бицепс:
1.	Barbell Curls....3 sets 4-6 reps (After warm-up)
2.	Hammer Curls....2 sets 4-6 reps
предплечья:
1.	Barbell Wrist Curls....2 sets 6-8 reps
2.	Standing Dumbbell Wrist Curls....1 set 6-8 reps

Четверг – грудь и трицепс
Грудь:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Incline Dumbbell Press....2 sets 4-6 reps
3.	Flat Dumbbell Press....1 set 4-6 reps
Трицепс:
1.	Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.	Cable Pushdowns....2 sets 4-6 reps

Пятница – спина и трапеция
Бицепс:
1.	Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.	Seated Cable Rows....2 sets 4-6 reps
3.	"V"-bar Pull Downs....2 sets 4-6 reps
Трапеция:
1.	Barbell Shrugs....3 sets (After weight acclimation)

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.	Squats....3 sets 4-6 reps (After warm-up)
2.	Barbell Lunges....2 sets 4-6 reps
3.	Stiff Leg Deadlifts....2 sets 4-6 reps

Среда – грудь и трицепс
Грудь:
1.	Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up)
2.	Incline Dumbbell Bench Press....3 sets 4-6 reps
3.	Weighted Dips....1 set 4-6 reps
Трицепс:
1.	Incline Tricep Extensions....2 sets 4-6 reps (After weight acclimation)
2.	Lying Tricep Extensions....2 sets 4-6 reps
3.	Cable Push-downs....1 set 4-6 reps

Четверг – спина, трапеция и пресс (Swiss Ball)
пресс:
1.	Swiss Ball Crunches....3 sets 15-20 reps
2.	Swiss Ball Leg Raises....2 sets 15-20 reps
спина:
1.	Pull-ups....3 sets, each to failure (After warm-up on lat pull-downs)
2.	Cable Rows....2 sets 4-6 reps
3.	Barbell Rows....2 sets 4-6 reps
трапеция:
1.	Barbell Shrugs....3 sets 4-6 reps

Пятница – икры, бицепс и предплечья
икры:
1.	Calf Raises on Leg Press....3 sets 6-8 reps (After warm-up)
2.	Seated Calf Raises....2 sets 6-8 reps
бицепс:
1.	Barbell Curls….3 sets 4-6 reps (After warm-up)
2.	Dumbbell Curls….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

Суббота и воскресенье – отдых

Max-OT тренировка #13

Понедельник – спина и трапеция
Спина:
1.	Deadlifts....3 sets 4-6 reps (After warm-up)
2.	Barbell Rows....2 sets 4-6 reps
3.	Cable Rows....2 sets 4-6 reps
4.	Pull-ups....2 sets, each to failure

Вторник – пресс, икры и плечи
Пресс:
1.	Cable Crunches....3 sets 8-12 reps
2.	Weighted Leg Raises....2 sets 8-12 reps
икры:
1.	Seated Calf Raises....2 sets 6-8 reps (After warm-up)
2.	Calf Raises on Leg Press....2 sets 6-8 reps
3.	Standing Calf Raises....1 set 6-8 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.	Stiff Leg Deadlifts....2 sets 4-6 reps
3.	Barbell Lunges....2 sets 4-6 reps

Четверг – грудь
грудь:
1.	Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up)
2.	Incline Barbell Bench Press....3 sets 4-6 reps
3.	Weighted Dips....1 set 4-6 reps

Пятница – трицепс, бицепс, предплечья и пресс (Swiss Ball)
пресс:
1.	Swiss Ball Crunches....3 sets 15-20 reps
2.	Swiss Ball Leg Raises....2 sets 15-20 reps
трицепс:
1.	Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.	Cable Pushdowns Behind the Back....2 sets 4-6 reps
3.	Dumbbell Incline Tricep Extensions....1 set 4-6 reps
бицепс:
1.	Barbell Curls....3 sets 4-6 reps (After warm-up)
2.	Curl Bar Curls....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

Суббота и воскресенье – отдых

Max-OT тренировка #14

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.	Military Barbell Press (To the front)....2 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....5 sets 4-6 reps (After warm-up)
2.	Stiff Leg Deadlifts....2 sets 4-6 reps

Среда – грудь
Грудь:
1.	Incline Barbell Bench Press....2 sets 4-6 reps (After warm-up)
2.	Flat Barbell Bench Press....2 sets 4-6 reps
3.	Weighted Dips....2 sets 4-6 reps

Четверг – спина, трапеция и пресс (Swiss Ball)
пресс:
1.	Swiss Ball Crunches....3 sets 15-20 reps
2.	Swiss Ball Leg Raises....2 sets 15-20 reps
спина:
1.	Weighted Pull-ups....2 sets 4-6 reps (After warm-up on Lat Pull-downs)
2.	Pull-downs....2 sets 4-6 reps
3.	Barbell Rows....2 sets 4-6 reps
трапеция:
1.	Barbell Shrugs....2 sets 4-6 reps (After weight acclimation)

Пятница – бицепс, трицепс и предплечья
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
5.	Curl Bar Curls....1 set 4-6 reps
6.	Cable Pushdowns....1 set 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 #15

Понедельник – спина, трапеция и пресс (Swiss Ball)
пресс:
1.	Swiss Ball Crunches....3 sets 15-20 reps
2.	Swiss Ball Leg Raises....2 sets 15-20 reps
спина:
1.	Deadlifts (Every-Other-Week)....2 sets 4-6 reps (After warm-up)
2.	Weighted Pull-ups....2 sets 4-6 reps
3.	Pull-downs....2 sets 4-6 reps
4.	Barbell Rows....2 sets 4-6 reps
трапеция:
1.	Barbell Shrugs....2 sets 4-6 reps (After weight acclimation)

Вторник – грудь
грудь:
1.	Incline Barbell Bench Press....2 sets 4-6 reps (After warm-up)
2.	Flat Barbell Bench Press....2 sets 4-6 reps
3.	Weighted Dips....2 sets 4-6 reps

Среда – 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....5 sets 4-6 reps (After warm-up)
2.	Stiff Leg Deadlifts....2 sets 4-6 reps

Четверг – бицепс, трицепс и предплечья
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*
5.	Curl Bar Curls....1 set 4-6 reps
6.	Cable Pushdowns....1 set 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

Пятница – 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.	Military Barbell Press (To the front)....2 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