тренировка #5

Понедельник - бицепс и икры Бицепс :
1. Barbell Curls....2 sets 4-6 reps (After warm-up)
2. Standing Dumbbell Alternate Curls....2 sets 4-6 reps
Икры:
1. Calf Raises on Leg Press (1 foot at a time)....2 sets 6-8 reps (After warm-up)
2. Seated Calf Raises....2 sets 6-8 reps
Вторник - плечи 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
Икры:
1. 2.
Ноги:
1. 2.
*заметка:
Среда - спина и трицепс
Спина:
1. Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2. Barbell Rows....2 sets 4-6 reps
3. Cable Rows....2 sets 4-6 reps
Трицепс:
1. Cable Pushdowns....1 set 4-6 reps (After warm-up)
2. Lying Tricep Extensions....3 sets 4-6 reps
Четверг - ноги и трапция Ноги:
1. Squats....3 sets 4-6 reps (After warm-up)
2. Barbell Lunges....2 sets 4-6 reps
3. Lying leg Curls....2 sets 4-6 reps
Трапеция
и низ
спины:
1. Deadlifts....2 sets 4-6 reps
Пятница - грудь, пресс и предплечья
Пресс:
Weighted Leg Raises....2 sets 8-12 reps (After warm-1. up)
2. Cable Crunches....2 sets 8-12 reps
Грудь:
Incline Barbell Press....3 sets 4-6 reps (After warm-1. up)
2. Flat Barbell Press....3 sets 4-6 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