A
Squat 3×8-10
SLDL 3×8-10
Bench Press 3×6-8
Dumbbell row 3×8-10
Machine shoulder press 3×10-12
Weight-assisted pull up 3×8-10
Tricep overhead extension 3×10-12
Incline dumbbell curls 3×10-12
Calf Raises 3×10-12
Lat raises 3×10-12
B
Deadlifts 3×6-8
Leg press 3×10-12
Dumbbell bench press 3×10-12
Lat pulldown 3×8-10
OHP 3x8-10
Chest-assisted dumbbell row 3×8-10
Weight-assisted dips 3×8-10
Barbell curls 3×10-12
Neck machine 3×10-12
Wrist curls 3×10-12
Планирую 3
A
Squat 3×8-10
SLDL 3×8-10
Bench Press 3×6-8
Dumbbell row 3×8-10
Machine shoulder press 3×10-12
Weight-assisted pull up 3×8-10
Tricep overhead extension 3×10-12
Incline dumbbell curls 3×10-12
Calf Raises 3×10-12
Lat raises 3×10-12
B
Deadlifts 3×6-8
Leg press 3×10-12
Dumbbell bench press 3×10-12
Lat pulldown 3×8-10
OHP 3x8-10
Chest-assisted dumbbell row 3×8-10
Weight-assisted dips 3×8-10
Barbell curls 3×10-12
Neck machine 3×10-12
Wrist curls 3×10-12
Планирую 3 раза в неделю, типа A B A потом B A B, какие подводные, опыт 5 месяцев
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