Дуейн Джонсън , или още известен като Скалата, е актьор  и бивш кечист от WWF.  Както всички вероятно сте забелязали той има невероятна физика и днес ще споделим неговата тренировъчна програма:

Понеделник – Рамо

Раменна преса на смит машина 3х21
Разтваряне на ръце встрани в суперсерия с повдигане на дъмбел пред гърди 3х8 всяко
Разтваряне на ръце на скрипец– 5 x 12, 10, 8, 6, 4
Трапецовидно повдигане с щанга – 5  х 12, 10, 8, 6, 4
Повдигане за врат на уред – 5х12

Вторник – Гръб

Придърпване на скрипец към гърди с широк хват – 5 х 12, 10, 8, 6, 4
Придърпване на скрипец към гърди с тесен хват – 5 х 12, 10, 8, 6, 4
Едностранно гребане на машина – 4х12
Хиперекстензии – 4 х 15, 15, 12, 12

Сряда – Крака

Лег преса – 4х 25,20,18,16
Напади на смит машина – 4х8 за всеки крак
Бедрено сгъване на уред – 12,10,8,6
Повдигана на пръсти от стоеж– 6 х 16

Четврътък – ръце

Бицепсово сгъване с дъмбели – 5 х 12, 10, 8, 6, 4
Скотово сгъване с крив лост– 6 х 12, 10, 8, 6, 21, 21 (последните 2 серии по 21 се изпълняват 7 половин амплитуда, 7 другата половина и 7 пълна амплитуда без почивка)
Трицепсово разгъване на скрипец с въже– 5 х 12, 10, 8, 6, 20
Трицепсово разгъване на скрипец над глава – 4 х 12, 10, 8, 20
Трицепсово разгъване на скрипец с една ръка и обратен хват – 2 х 15

Петък – Гърди

Повдигане на щанга от наклонен седеж – 5 х 12, 10, 8, 6, 4
Повдигане на дъмбели от лег – 5 х 12, 10, 8, 6, 4
Кросоувър – 4  х12
Лицеви опори – 4 х 15 reps (в суперсерии с кросоувъра)

By Admin

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