Jaco De Bruyn е фитнес модел, поставен на много висока позиция поради естетическата форма на тялото и мускулатура. Днес ще ви представим неговата тренировъчна програма.

Възраст: 28
Височина: 184 см
Тегло:88кг

Понеделник:Гърди/Прасец

Повдигане на щанга от хоризонтален лег 4 x 10
Повдигане на щанга от  наклон 4 x 10
Флайс с дъмбели от наклон 4 x 10
Кросоувър 4 x 10
Повдигане на пръсти от седеж 4 x 10 (суперсерия)
Повдигане на пръсти от стоеж 4 x 30 (суперсерия)

Вторник: Ръце

Бицепсово сгъване с лост от стоеж 4 x 10
Бицепсово сгъване от седеж 4 x 10
Чукове 4 x 10
Скотово сгъване 4  x 10
Трицепсово разгъване на скрипец 4  x 10
Трицепсово разгъване на скрипец с въже 4  x 10
Френско разгъване от наклон 4  x 10
Кофички на пейка 4  x 10

Среда: Рамо/Корем

Раменна преса с дъмбели 4  x 10
Разтваряне на ръце встрани от седеж 4  x 10
Хеликоптер 4  x 10
Военна преса 4  x 10
Коремни преси на скрипец(молитва) 4  x 15
Коремни преси 4  x 20
Повдигане на краката от вис 4  x 20

Четвъртък: Крака

Бедрено разгъване (С малка тежест) 7  x 30
Клекове 4  x 10
Лег Преса 4  x 10
Изправане на пръсти от седеж 4  x 10 (суперсерия)
Изправане на пръсти от стоеж 4  x 30 (суперсерия)

Петък: Гърди/Корем

Избутване на щанга от вертикален лег 4  x 10
Избутване на щанга от наклонен лег 4  x 10
Флайс с дъмбели от наклон 4  x 10
Кросоувър 4  x 10
Коремни пресаи на скрипец (молитва) 4  x 15
Коремни преси 4 x 20
Повдигане на краката от вис 4 x 20

Събота: Гръб/Задно бедро

Придърпване на скрипец към гърди с широк хват 4 x 10
Придърпване на скрипец към гърди с тесен хват 4 x 10
Гребане на долен скрипец 4 x 10
Мъртва тяга 4  x 10
Бедрено сгъване на машина 4  x 10 (суперсерия)
Бедрено сгъване от седеж (на уред)  4  x 10 (суперсерия)
Римска тяга 4  x 10 (суперсерия)
Бедрено сгъване от седеж(на уред) 4  x 10 (суперсерия)

Неделя: Почивка

By Admin

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