първи ден

Изтласкане на щанга от полулег – 4 серии по 8-10 повторения
Изтласкане на щанга от лег – 3 серии по 8-10 повторения
Изтласкане на щанга от обратен лег – 3 серии по 8-10 повторения
Флайс от полулег – 3 серии по 10 повторения в супер серия с Кросоувър 3 серии по 10 повторения
Повдигане на краката от вис – 3 серии до отказ
Кoремни преси – 3 серии до отказ
втори ден
Набирания – 4 серии до отказ
Гребане с щанга – 4 серии по 8 повторения
Мъртва тяга – 4 серии по 8 повторения
Гребане с Т-щанга / Мечка – 3 серии по 8 повторения
Пулдаун отпред с раменен хват – 3 серии по 8 повторения

трети ден 
почивка

четвърти ден
Бедрено разгъване – 4 серии по 12/10/10/8 повторения
Клякане с щанга – 5 серии по 15/12/10/10/10 повторения
Напади с дъмбели – 3 серии по 12/10/10 повторения
Бедрено сгъване – 4 серии по 12/10/10/8 повторения
Римска тяга – 3 серии по 12/10/10 повторения
Повдигане на пръсти на калф машина – 4 серии по 12-15 повторения
Повдигане на пръсти от седеж – 4 серии по 15 повторения
пети ден
Раменни преси с щанга – 4 серии по 8-10 повторения
Разтваряне на ръцете встрани – 3 серии по 8-10 повторения
Вертолет – 3 серии по 8-10 повторения
Изнасяне на ръцете напред с диск – 3 серии по 8-10 повторения
Повдигане на дъмбели встрани при наклон напред – 3 серии по 8-10 повторения
Трапецовидно повдигане с щанга – 4 серии по 8 повторения
Повдигане на краката от вис – 3 серии до отказ
Кoремни преси – 3 серии до отказ
шести ден
Бицепсово сгъване с щанга от стоеж – 4 серии по 8 повторения
Бицепсово сгъване с дъмбели от стоеж – 3 серии по 8 повторения
Сгъване на дъмбели от лег под наклон 45 градуса – 3 серии по 8 повторения
Изтласкане на щанга от лег в тесен хват – 4 серии по 8 повторения
Френско – 3 серии по 8 повторения
Трицепсово разгъване на скрипец – 3 серии по 8 повторения

седми ден
почивка

 

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