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Тренировочная программа «Сила-масса»

Моя основная программа, по которой занимаюсь не один год.

День первый

Этот тренировочный день ориентирован на грудь и бицепс. Жим штанги лежа на горизонтальной скамье (подходы 3-4, повторы 6-8). Жим гантелей лежа на горизонтальной скамье (подходы 3-4, повторы 6-8). Жим лежа штанги на скамье под 45 градусов (подходы 3-4, повторы 6-8). Подъемы w-образной штанги на бицепс на скамье Скотта (подходы 3, повторы 8). Упражнение "молот" - подъемы гантелей на бицепс стоя. Подъемы гантелей на бицепс поочередно на каждую руку на скамье Скотта (подходы 3, повторы 8-10).

День второй

Этот тренировочный день ориентирован на плечи. Жим штанги сидя перед собой вверх (3 подхода по 8 повторов). Жим гантелей сидя перед собой вверх (3 подхода по 8 повторов). Упражнение на задний пучок плеч: ложимся боком на горизонтальную скамью и на вытянутой руке резко снизу-вверх поднимаем прямую руку с гантелей, потом медленно опускаем (3 подхода по 8 повторов). Стоя руки с гантелями поочередно поднимаем снизу на уровень глаз, потом медленно опускаем (3 подхода по 10 повторов). Упражнение шраги (3 подзода по 10 повторов).

День третий

Этот тренировочный день ориентирован на спину и трицепс. Становая тяга (3 подхода по 6 повторов). Жим штанги узким хватом на горизонтальной скамье (3 подхода по 8 повторов). Жим гантели из-за головы (3 подхода по 8 повторов). Добивание трицепса на брусьях.

Автор: zoolin Комментарии

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