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Программа тренировок Лазаря Ангелова

lazar angelov train programПрограмма тренировок для продвинутых любителей от Лазаря Ангелова. Программа рассчитана на пять тренировок в неделю и позволяет задействовать максимальный потенциал мышц к росту, при этом отлично продумана для работы на рельеф. Старайтесь выполнять программу Лазаря Ангелова с максимально возможной интенсивностью.

 

 

 

 

Понедельник: Грудные мышцы

 

Жим штанги лежа:  4 подхода по 8 повторений каждый;

Жим штанги лежа на наклонной скамье 45 градусов: 4 подхода по 8 повторений;

Жим штанги вниз головой на наклонной скамье: 4 подхода по 8 повторений каждый;

Пуловер с гантелью: 4 подхода по 12 повторений;

Жим в тренажере Хаммер: 3 подхода по 12 повторений;

Отжимание на брусьях с отягощением: 3 подхода по 12 повторений.

 

Вторник: Спина/Трапеции

 

Тяга штанги стоя к животу: 4 подхода по 8 повторений;

Становая тяга: 4 подхода по 8 повторений;

Тяга в блоке широким хватом: 4 подхода по 12 повторений;

Подтягивания к перекладине широким хватом: 4 подхода по 12 повторений;

Тяга в блоке к низу: 4 подхода по 12 повторений;

Шраги со штангой стоя: 6 подходов по 10 повторений.

 

Среда: Плечи/Пресс

 

Жим штанги сидя из за головы: 3 подхода по 8 повторений;

Жим плечами в тренажере Хаммер: 4 подхода по 8 повторений;

Махи гантелей в стороны: 4 подхода по 10 повторений;

Подъемы диска для штанги перед собой: 4 подхода по 10 повторений;

Махи гантелей перед собой с прокруткой: 4 подхода по 10 повторений;

Обратные разводки блоков “бабочка”: 4 подхода по 10 повторений;

Махи гантелей в наклоне: 4 подхода по 12 повторений;

Скручивания на пресс на наклонной скамье: 4 отказных подхода;

Подъемы ног в висе на турнике: 4 отказных подхода;

Наклоны с гантелями в стороны: 4 подхода по 30 повторений;

Боковые скручивания: 4 отказных подхода;

 

Четверг – день отдыха

 

Пятница: Мышцы рук

 

Жим штанги лежа узким хватом: 4 подхода по 8 повторений;

Трицепс на блоке: 4 подхода по 8 повторений;

Французский жим: 4 подхода по 10 повторений;

Разгибание рук на блоке обратным хватом, руки поочередно: 4 подхода по 12 повторений;

Подъем штанги на бицепсы стоя: 4 подхода по 8 повторений;

Сгибание штанги на бицепсы на пюпитре: 4 подхода по 8 повторений;

Бицепсы сгибание «молот» поочередно:  4 подхода по 8 повторений;

Сгибание на бицепс с гантелей сидя: 4 подхода по 12 повторений.

 

Суббота: Ноги/пресс

 

Приседание со штангой: 4 подхода по 12 повторений;

Приседание на скамью: 4 подхода по 12 повторений;

Болгарские приседания с гантелями: 4 подхода по 12 повторений;

Разгибание ног в тренажере сидя: 4 подхода по 16 повторений;

Румынская тяга (становая тяга на прямых ногах с высокой амплитудой): 4 подхода по 12 повторений;

Сгибание ног лежа: 4 подхода по 16 повторений;

Махи ногами назад в положении упор лежа на коленях: 4 подхода по 20 повторений;

Подъемы на икры стоя с отягощением: 4 подхода по 20 повторений;

Подъемы на икры в тренажере сидя: 4 подхода по 20 повторений;

Икры в тренажере для жима ногами: 4 подхода по 20 повторений;

Подъемы туловища на пресс на наклонной скамье: 4 отказных подхода;

Перекрестное скручивание лежа (правый локоть к левой коленке и наоборот): 4 отказных подхода;

Сгибание на пресс на верхнем блоке: 4 подхода до отказа.

P.S. Лазар Ангелов ничего не говорил о аэробных упражнениях, но вероятно, они присутствуют в его тренировочной программе, в количестве 3-4 аэробных тренировки в неделю.

Читать: Диета Лазаря Ангелова для набора массы

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  Комментарии

это жёсткая программа! не могу найти хорошую программу на массу, не чего не помогает.
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