Тренировка #6

Понедельник - плечи и трапеция Плечи:
1. Military Barbell Press (To the Front)....2 sets 4-6 reps (After warm-up)
2. Side Lateral Raises....2 sets 3-6 reps
3. Rear Lateral Raises….2 set 4-6 reps
Трапеция:
1. Barbell Shrugs....3 sets 4-6 reps (After warm-up)
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 - Спина и бицепс Спина:
1. Pull-ups....50 reps - However many sets it takes to complete
2. Cable Rows....2 sets 4-6 reps
3. V-Bar Pull-downs....1 set 4-6 reps
4. Barbell Rows....1 set 4-6 reps
Бицепс:
1. Barbell Curls....2 sets 4-6 reps (After warm-up)
2. Standing Alternate Dumbbell Curls....1 set 4-6 reps
3. Hammer Curls....1 set 4-6 reps
Четверг - грудь и трицепс
Грудь:
Incline Dumbbell Press....3 sets 4-6 reps (After warm-1. up)
2. Flat Dumbbell Press....2 sets 4-6 reps
3. Decline Barbell Press....2 sets 4-6 reps
Трицепс:
1. Cable Pushdowns....2 sets 4-6 reps (After warm-up)
2. Lying Tricep Extensions....2 sets 4-6 reps
Пятница - икры , пресс и предплечья Икры:
1. Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps
2. Seated Calf Raises....2 sets 6-8 reps
Пресс:
1. Cable Crunches....3 sets 8-12 reps (After warm-up)
2. Weighted Leg Raises....2 sets 8-12 reps
Предплечья:
1. Barbell Wrist Curls....2 sets 6-8 reps (After warm-up)
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps
Суббота и воскресенье - отдых