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Форум » Виды спорта » Бодибилдинг » Хорош ли етот тренинг?
Хорош ли етот тренинг?
RamzonДата: Воскресенье, 12.07.2009, 23:05 | Сообщение # 1
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Группа: Администраторы
Сообщений: 33
Репутация: 100
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Понедельник/Вторник/
1)Жим штанги на наклонной скамье: 4х10

2)Жим штанги на обратнонаклонной скамье: 4х10

3) Сгибание рук со штангой
4х8-12
Французский жим лежа
4) Приседания со штангой: 4х10
Подъем на носки стоя
5) Разгибание ног на блоке
3х10
Сгибание ног на блоке
6) Гиперэкстензии
3х15
Подъем ног в висе

Среда /Четверг/
1) Жим штанги стоя /сидя/
5х10
Становая тяга /сумо/
2) Разведение рук с гантелями стоя
4х10
Тяга к животу на нижнем блоке
3) Подъем гантелей попеременно (вперед-вверх)
3х10
Тяга гири к поясу в наклоне
4) Разведение гантелей в наклоне
3х12
Шраги
5) Вертикальная тяга: 4х10
Скручивания 3х15-20

Пятница /Суббота/
1) Жим лежа на горизонтальной скамье
5х10
Разведение гантелей лежа
2) Сгибание рук со штангой обратным хватом
4х10
Разгибание рук на блоке (обратным хватом)
3) Приседания со штангой
5х10
Тяга на прямых ногах
4) Жим ногами на тренажере
4х10
Концентрированный подъем на бицепс
5) Подъем на носки сидя
4х20-25
Подъем ног в висе

 
RageupsesmamnДата: Воскресенье, 23.02.2014, 12:25 | Сообщение # 2
Группа: Гости





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ГостьДата: Вторник, 09.09.2014, 11:28 | Сообщение # 3
Группа: Гости





Lot of smarts in that pogsnit!
 
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