6 курс / Медицинская реабилитация, ЛФК, Спортивная медицина / Новые_правила_лифтинга_Шесть_базовых_движений_для_максимальных_мускулов
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Workout A
Exercise |
Sets |
Reps |
Tempo |
Rest |
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|
|
(seconds) |
Superset with full rest |
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Dumbbell incline bench press (p. 139) |
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Workouts 1, 4, 7, 10 |
5 |
5 |
Normal |
90 |
|
|
|
|
|
Workouts 2, 5, 8, 11 |
3 |
15 |
Normal |
30 |
|
|
|
|
|
Workouts 3, 6, 9, 12 |
4 |
10 |
Normal |
60 |
|
|
|
|
|
Cable seated row (p. 155) |
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Workouts 1, 4, 7, 10 |
5 |
5 |
Normal |
90 |
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|
Workouts 2, 5, 8, 11 |
3 |
15 |
Normal |
30 |
|
|
|
|
|
Workouts 3, 6, 9, 12 |
4 |
10 |
Normal |
60 |
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Superset with full rest |
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Dumbbell shoulder press (p. 142) |
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Workouts 1, 4, 7, 10 |
5 |
5 |
Normal |
90 |
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|
|
Workouts 2, 5, 8, 11 |
3 |
15 |
Normal |
30 |
|
|
|
|
|
Workouts 3, 6, 9, 12 |
4 |
10 |
Normal |
60 |
|
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|
Wide-grip lat pulldown (p. 152) |
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|
Workouts 1, 4, 7, 10 |
5 |
5 |
Normal |
90 |
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|
|
|
Workouts 2, 5, 8, 11 |
3 |
15 |
Normal |
30 |
|
|
|
|
|
Workouts 3, 6, 9, 12 |
4 |
10 |
Normal |
60 |
|
|
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|
|
Superset with full rest |
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|
Barbell close-grip bench press (p. 137) |
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Workouts 1, 4, 7, 10 |
5 |
5 |
Normal |
90 |
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|
|
Workouts 2, 5, 8, 11 |
3 |
15 |
Normal |
30 |
|
|
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Workouts 3, 6, 9, 12 |
4 |
10 |
Normal |
60 |
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High pull (p. 181) |
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Workouts 1, 4, 7, 10 |
5 |
5 |
Normal |
90 |
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Workouts 2, 5, 8, 11 |
3 |
15 |
Normal |
30 |
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|
|
Workouts 3, 6, 9, 12 |
4 |
10 |
Normal |
60 |
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|
Swiss-ball crunch (p. 169) |
3 |
15 |
Normal |
60 |
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|
2 2 7 |
Workout B
Exercise |
Sets |
Reps |
Tempo |
Rest |
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|
|
|
(seconds) |
Squat (p. 96) |
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Workouts 1, 4, 7, 10 |
4 |
10 |
Normal |
60 |
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|
Workouts 2, 5, 8, 11 |
5 |
5 |
Normal |
90 |
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Workouts 3, 6, 9, 12 |
3 |
15 |
Normal |
30 |
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|
Deadlift shrug (p. 188) |
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Workouts 1, 4, 7, 10 |
4 |
10 |
Normal |
60 |
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Workouts 2, 5, 8, 11 |
5 |
5 |
Normal |
90 |
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|
|
Workouts 3, 6, 9, 12 |
3 |
15 |
Normal |
30 |
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Superset with full rest |
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Bulgarian split squat (p. 125) |
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Workouts 1, 4, 7, 10 |
4 |
10 |
Normal |
60 |
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|
Workouts 2, 5, 8, 11 |
5 |
5 |
Normal |
90 |
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Workouts 3, 6, 9, 12 |
3 |
15 |
Normal |
30 |
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|
Step-up (p. 126) |
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Workouts 1, 4, 7, 10 |
4 |
10 |
Normal |
60 |
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|
|
Workouts 2, 5, 8, 11 |
5 |
5 |
Normal |
90 |
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|
Workouts 3, 6, 9, 12 |
3 |
15 |
Normal |
30 |
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Reverse crunch (p. 172) |
3 |
15 |
Normal |
60 |
2 |
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2 2 9 |
Workout A
Exercise |
Sets |
Reps |
Tempo |
Rest |
|
|
|
|
(seconds) |
Superset with full rest |
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Barbell reverse-grip bent-over row (p. 159) |
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Workouts 1, 5 |
6 |
3 |
321 |
90 |
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|
|
Workouts 2, 6 |
2 |
25 |
201 |
30 |
|
|
|
|
|
Workouts 3, 7 |
3 |
12 |
301 |
60 |
|
|
|
|
|
Workouts 4, 8 |
5 |
6 |
311 |
90 |
|
|
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|
|
Barbell bench press (p. 136) |
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|
Workouts 1, 5 |
6 |
3 |
321 |
90 |
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|
Workouts 2, 6 |
2 |
25 |
201 |
30 |
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|
|
Workouts 3, 7 |
3 |
12 |
301 |
60 |
|
|
|
|
|
Workouts 4, 8 |
5 |
6 |
311 |
90 |
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Superset with full rest |
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Wide-grip cable seated row (p. 156) |
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Workouts 1, 5 |
6 |
3 |
321 |
90 |
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|
Workouts 2, 6 |
2 |
25 |
201 |
30 |
|
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|
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|
Workouts 3, 7 |
3 |
12 |
301 |
60 |
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|
Workouts 4, 8 |
5 |
6 |
311 |
90 |
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|
Dumbbell incline bench press (palms facing |
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each other) (p. 139) |
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Workouts 1, 5 |
6 |
3 |
321 |
90 |
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Workouts 2, 6 |
2 |
25 |
201 |
30 |
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Workouts 3, 7 |
3 |
12 |
301 |
60 |
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Workouts 4, 8 |
5 |
6 |
311 |
90 |
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|
Dip (p. 144) |
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Workouts 1, 5 |
6 |
3 |
321 |
90 |
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Workouts 2, 6 |
2 |
25 |
201 |
30 |
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Workouts 3, 7 |
3 |
12 |
301 |
60 |
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Workouts 4, 8 |
5 |
6 |
311 |
90 |
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Swiss-ball crunch (p. 169) |
3 |
12 |
321 |
60 |
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2 3 0
Workout B
Exercise |
Sets |
Reps |
Tempo |
Rest |
|
|
|
|
(seconds) |
Snatch-grip deadlift (p. 108) |
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Workouts 1, 5 |
5 |
6 |
311 |
90 |
|
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|
Workouts 2, 6 |
6 |
3 |
321 |
90 |
|
|
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|
Workouts 3, 7 |
2 |
25 |
201 |
30 |
|
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Workouts 4, 8 |
3 |
12 |
301 |
60 |
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Superset with full rest |
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Dynamic lunge (p. 124) |
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Workouts 1, 5 |
5 |
6 |
311 |
90 |
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Workouts 2, 6 |
6 |
3 |
321 |
90 |
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Workouts 3, 7 |
2 |
25 |
201 |
30 |
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Workouts 4, 8 |
3 |
12 |
301 |
60 |
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Step-up (p. 126) |
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Workouts 1, 5 |
5 |
6 |
311 |
90 |
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Workouts 2, 6 |
6 |
3 |
321 |
90 |
|
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Workouts 3, 7 |
2 |
25 |
201 |
30 |
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Workouts 4, 8 |
3 |
12 |
301 |
60 |
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Incline reverse crunch (p. 172) |
3 |
12 |
321 |
60 |
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2 3 1 |
Workout C
Exercise |
Sets |
Reps |
Tempo |
Rest |
|
|
|
|
(seconds) |
Superset with full rest |
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Close-grip chin-up (p. 154) |
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|
Workouts 1, 5 |
3 |
12 |
301 |
60 |
|
|
|
|
|
Workouts 2, 6 |
5 |
6 |
311 |
90 |
|
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Workouts 3, 7 |
6 |
3 |
321 |
90 |
|
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Workouts 4, 8 |
2 |
25 |
201 |
30 |
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|
Barbell shoulder press (p. 139) |
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|
Workouts 1, 5 |
3 |
12 |
301 |
60 |
|
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Workouts 2, 6 |
5 |
6 |
311 |
90 |
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Workouts 3, 7 |
6 |
3 |
321 |
90 |
|
|
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|
Workouts 4, 8 |
2 |
25 |
201 |
30 |
|
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|
|
Superset with full rest |
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|
|
|
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|
Wide-grip lat pulldown (p. 152) |
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|
Workouts 1, 5 |
3 |
12 |
301 |
60 |
|
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|
|
|
Workouts 2, 6 |
5 |
6 |
311 |
90 |
|
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|
|
Workouts 3, 7 |
6 |
3 |
321 |
90 |
|
|
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|
|
Workouts 4, 8 |
2 |
25 |
201 |
30 |
|
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|
Dumbbell Chek press (p. 143) |
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Workouts 1, 5 |
3 |
12 |
301 |
60 |
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Workouts 2, 6 |
5 |
6 |
311 |
90 |
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|
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Workouts 3, 7 |
6 |
3 |
321 |
90 |
|
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|
|
|
Workouts 4, 8 |
2 |
25 |
201 |
30 |
|
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|
Superset with full rest |
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Towel biceps curl (p. 160) |
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Workouts 1, 5 |
3 |
12 |
301 |
60 |
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|
|
Workouts 2, 6 |
5 |
6 |
311 |
90 |
|
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|
|
Workouts 3, 7 |
6 |
3 |
321 |
90 |
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|
Workouts 4, 8 |
2 |
25 |
201 |
30 |
|
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|
|
Upper-body Russian twist (p. 174) |
3 |
12 |
321 |
60 |
|
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2 3 2 |
|
3
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, , .
, :
,
, -
II. , — , ,
, .( “X”
). ,
— — , ,
, .
“ ”., , ,
.