Программа на набор массы
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Программа на набор массы

Программа рассчитана на 4 тренировки в неделю. Это вполне оптимальная схема для наращивания мышечной массы. Мышцы живота прорабатываются в начале тренировки.

Понедельник — грудь, трицепс.

* Жимы лежа на плоской скамье 3 x 8 — 10
* Жимы лежа на наклонной скамье 3 x 8 — 10
* Разведение рук с гантелями лежа на плоской скамье 3 x 8 — 10
* Отжимания на параллельных брусьях 2 x 8 — 10
* Трицепсовая тяга вниз на тросовом тренажере 3 x 8 — 10

Вторник — спина, бицепс.

* Тяга гантелей к поясу в наклоне 4 x 10
* Тяга к поясу на тросовом тренажере 3 x 8 — 10
* Наклоны с отягощением («гуд морнингз») 2 x — 12
* Сгибания рук со штангой 3 x 8 — 10
* Сгибания рук на скамье Скотта 3 x 8 — 10
* Сгибания рук с гантелями сидя 3 x 8 — 10

Среда — отдых

Четверг — ноги

* Приседания со штангой на плечах 3 x 8 — 10
* Жимы ногами на тренажере 3 x 8 — 10
* Сгибания ног на станке 3 x 8 — 10
* Разгибания ног на станке 3 x 12
* Подъемы на носки, сидя 4 x 15
* Подъемы на носки с партнером на спине 4 x — 15

Пятница — плечи, предплечья

* Жимы штанги из-за головы 4 x 12
* Подъемы рук с отягощением перед собой 3 x 8 — 10
* Подъемы рук через стороны 3 x 8 — 10
* Жимы гантелей стоя или сидя 3 x 12
* Шраги с гантелями 3 x 15
* Сгибания рук в запястьях 2 x 20
* «Молотковые сгибания» 3 x 8 — 10

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