Улисес Джуниър е световно известен фитнес модел. Със своята завидна физика той предизвиква голям интерес и има милиони фенове по цял свят. Програмата по която тренира може да видите тук:

Понеделник:Крака
Клек с дъмбели 5х12-15
Лег преса 5х12-15
Изправяне на пръсти 5х12-15
Бедрено разгъване на машина 5х12-15
Бедрено сгъване  на машина 5х12-15
Римска тяга 5х12-15
Изправяне на пръсти от седнало положение 5х12-15
За финал: напади с щанга 100 повторения

Вторник:Гръб
Мъртва тяга 5х12-15
Набирания с допълнителна тежест 5х12-15
Едностранно гребане с дъмбел 5х12-15
Гребане на долен скрипец 5х12-15
Придърпване на вертикален скрипец към гърди 5х12-15
Хиперекстензии 5х12-15
За финал= Пулоувър с дъмбел  100 повторения

Сряда:Гърди
Избутване на щанга от лег с наклон 5х12-15
Избутване на щанга от хоризонтален лег 5х12-15
Флайс с дъмбели 5х12-15
Избутване на дъмбели от лег с обратен наклон 5х12-15
Избутване на дъмбели от лег (с близкостоящи ръце) 5х12-15
За финал = Кросоувър 100 повторения

Четвъртък:Рамо
Военна преса/раменна преса 5х12-15
Разтваряне на ръце встрани с дъмбели 5х12-15тв
Арнолд преси 5х12-15
Повдъгане на дъмбел пред гърди с прави ръце 5х12-15
Разтваряне на ръце в страни при  наклон напред 5х12-15
Трапецовидно повдигане на раменете с лост 5х12-15
За финал= Хеликоптер 100 повторения

Петък:Ръце
Бицепсово сгъване от стоеж с лост 5х12-15
Бицепсово сгъване от стоеж с лост с надхват 5х12-15
Избутване на щанга от лег с тесен хват 5х12-15
Чукове 5х12-15
Трицепсово избутване на скрипец с една ръка 5х12-15
Сготово сгъване с лост 5х12-15
Кофички на успоредка 5 серии до отказ
За финал= Бъцепсово сгъване с дъмбели от лег 4 серии до отказ

Събота: Група на случаен принцип!
Изберте мускулна група и я тренирайте отново със същата програма!

Неделя:Почивка
Обикновено ходя на църква с протеиновия шейк в ръка.

By Admin

399 thoughts on “Тренировъчната програма на Улисес Джуниър”
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