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Mitch
Administrator foruma
Pridružen/-a: 11.09. 2008, 06:27
Prispevkov: 2136
Kraj: Nova Gorica
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 Objavljeno: 12 Sep 2008 06:59 Naslov sporočila: 2 trening plana alla Boris Sheiko(trener ruske reprezence) |
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Training plan – 2
1 week 02 – 08.09.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
2.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 3Х5 (25)
3.Flat Dumbbell Flies (17) 8Х5.
4.Squat 55% 5Х1,65% 4Х1,75% 3Х4 (21)
5.Incline Sit-Ups 8Х4. Total: 69 lifts
3 day (wednesday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х4 (27)
2.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х2,85% 1X3,80% 2X2 (23)
3.Bench Press 50% 4Х1,60% 4Х1,70% 4Х4 (24)
4.Rec Dec Flies (16) 8Х5.
5.Seated Goodmornings 5Х5. Total: 74 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,75% 3Х6 (33)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3х2,80% 3X2,85% 2X2 ?,80% 3X2 (31)
3.Rec Dec Flies (16) 8Х5.
4.Leg Extension (1) 8Х4.
5.Incline Sit-Ups 10Х3. Total: 64 lifts
6 day (saturday)
1.Deadlift to Knees 50% 3Х1,60% 3Х1,70% 2Х2,75% 2Х4 (18 )
2.Incine Bench Press with barbell 2X5.
3.Parallel bar dips 4Х5.
4.Deadlift off boxes 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х4 (20)
5.Triceps 10Х4.
6.Leg Press 4X5. Total: 38 lifts
Total for the week:245 lifts
2 week 09 – 15.09.
1 day (monday)
1.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
2.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
3.Bench Press 50% 5х1,60% 5Х1,70% 4Х4 (26)
4.Rec Dec Flies (16) 8Х5.
5.Leg Curl 6Х5. Total: 76 lifts
3 day (wednesday)
1.Deadlift Standing on Box 50% 3Х1,60% 3Х2,65% 2Х4 (17)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,75% 3X5 (30)
3.Deadlift 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
4.Parallel bar dips 4Х4.
5.Tricep Pressdow (with straght bar)(18 ) 8X4.
6.Seated Goodmornings 5Х5. Total: 64 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х4 (27)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3.Flat Dumbbell Flies(17) 8Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 4Х4 (26)
6.Incline Sit-Ups 8Х4. Total: 83 lifts
6 day (saturday)
1.Deadlift off boxes 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х4 (20)
2.Close-Grip Bench Press 50% 5Х1,60% 5Х2,65% 4Х4 (31)
3.Seated Alternate Dumbbell Press (14) 5+5Х5.
4.Leg extension 8X5.
5.Huperextensions 8Х4. Total: 51 lifts
Total for the week:274 lifts
3 week 16 – 22.09.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
2.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 2Х2,85% 2Х3 ?,80% 2Х2(25)
3.Flat Dumbbell Flies (17) 8Х5.
4.Leg Curl 6X4.
5.Incline Sit-Ups 8Х4. Total: 52 lifts
3 day (wednesday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
2.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х2,85% 2X3 ? (24)
3.Rec Dec Flies (16) 8Х5.
4.Seated Goodmornings 5Х5. Total: 49 lifts
5 day (friday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
2.Squat 55% 5Х1,65% 4Х1,75% 3Х2,85% 2Х3 ?,80% 2X2 (25)
3.Rec Dec Flies (16) 8Х5.
4.Leg Extension (1) 8Х5.
5.Abs 10Х3. Total: 55 lifts
6 day (saturday)
1.Deadlift to Knees 50% 3Х1,60% 3Х2,70% 2Х4 (17)
2.Incine Bench Press with barbell 3X5.
3.Parallel bar dips 4Х5.
4.Deadlift off boxes 60% 3Х1,70% 3Х2,80% 3Х4 (21)
5.Triceps 10Х4. Total: 38 lifts
Total for the week:194 lifts
4 week 23 – 29.09.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
2.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 2Х2,85% 1Х2,80% 2Х2(25)
3.Flat Dumbbell Flies (17) 8Х5.
4.Leg Press 4X5.
5.Incline Sit-Ups 8Х4. Total: 50 lifts
3 day (wednesday)
1.Bench Press 50% 6Х1,60% 4Х1,70% 3Х2,80% 3X5 (30)
2.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3,85% 1X3 (21)
3.Hyperextensions 8Х4. Total: 51 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х3,85% 1Х3 (24)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3.Flat Dumbbell Flies(17) 8Х5.
4.Leg Extension 6X4.
5.Incline Sit-Ups 8Х4. Total: 51 lifts
6 day (saturday)
1.Deadlift Standing on Box 50% 3Х1,60% 3Х2,65% 2Х2,70% 1Х2 ? (15)
2.Incline Bench Press with Barbell 3X5.
3.Huperextensions holding barbell in front(28 ) 6Х4.
Total: 15 lifts
Total for the week:167 lifts
5 week 30.09. – 06.10.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
2.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
3.Flat Dumbbell Flies (17) 8Х4.
4.Incline Sit-Ups 8Х3. Total: 48 lifts
3 day (wednesday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
2.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х4 (20)
3.Rec Dec Flies (16) 6Х3.
4.Seated Goodmornings 4Х3. Total: 43 lifts
5 day (friday)
1.Squat 50% 3Х1,60% 3Х1,70% 2Х2,80% 1Х4 (14)
2.Bench Press 50% 3Х1,60% 3Х1,70% 2X2,80% 1X4 (14)
3.Abs 8Х3. Total: 28 lifts
6 day (saturday)
R E S P I T E
Total for the week:113 lifts
6 week 07 – 13.10.
1 day (monday)
1.Bench Press 50% 3х1,60% 3Х1,70% 3Х2,75% 2Х4 (20)
3.Deadlift 50% 3Х1,60% 3Х1,70% 2Х2,75% 1Х3 (13)
Total: 33 lifts
3 day (wednesday)
1.Squat 50% 3Х1,60% 3Х1,70% 2Х2,75% 1x2 (12)
2.Bench Press 50% 3Х1,60% 3Х1,70% 2Х2,75% 1X2 (12)
Total: 24 lifts
4 and 5 day
R E S P I T E
6 day (saturday)
C O M P E T I T I O N
G O O D L U C K !!!
Total for the week:57 lifts |
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Mitch
Administrator foruma
Pridružen/-a: 11.09. 2008, 06:27
Prispevkov: 2136
Kraj: Nova Gorica
|
| Objavljeno: 12 Sep 2008 07:01 Naslov sporočila: |
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Training plan – 3
1 week 23 – 29.09.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х4 (27)
2.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 2Х2,90% 1X3? (22)
3.Squat 50% 5Х1,60% 5Х1,70% 4Х4 (26)
5.Incline Sit-Ups 8Х4. Total: 75 lifts
3 day (wednesday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
2.Deadlift 50% 3Х1,60% 3Х2,70% 2Х2,75% 1X3 (16)
3.Leg Press 4X6.
4.Standing up Goodmornings 5Х5. Total: 43 lifts
5 day (friday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3х2,80% 3X5 (30)
2.Squat 55% 5Х1,65% 4Х1,75% 3Х2,85% 2X4 (23)
3.Bench Press 55% 5Х1,65% 5Х1,75% 4х4 (26)
4.Incline Sit-Ups 10Х3. Total: 79 lifts
6 day (saturday)
1.Incine Bench Press with barbell 2X6.
2.Deadlift off boxes 50% 3Х1,60% 3Х2,70% 2Х2,75% 2X2 (17 )
3.Flat Dumbell Bench Press 6X5.
4.Leg Extension (1) 8X5.
5.Huperextesions 8X5. Total: 17 lifts
Total for the week:214 lifts
2 week 30.09. – 06.10.
1 day (monday)
1.Bench Press 55% 5х1,65% 4Х1,75% 3Х2,85% 2Х4 (23)
2.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х2,90% 1X3 (22)
3.Bench Press 50% 5х1,60% 4Х1,70% 3Х1,80% 3X4 (24)
4.Rec Dec Flies (16) 8Х4.
5.Leg Curl 6Х5. Total: 69 lifts
3 day (wednesday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3X6 (33)
2.Parallel bar dips 4Х5.
3.Deadlift to Knees 50% 3Х1,60% 3Х1,70% 3Х2,75% 2X3 (18 )
4.Leg Extension 8X5.
5.Standing up Goodmornings 5Х5. Total: 51 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3.Flat Dumbbell Flies(17) 8Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 5Х4 (30)
6.Incline Sit-Ups 8Х4. Total: 83 lifts
6 day (saturday)
1.Bench Press 50% 6Х1,60% 6Х1,65% 6Х4 (36)
2.Deadlift off boxes 50% 3Х1,60% 3Х1,70% 3Х2,80% 2X3 (18 )
3.Leg Curl 6X5.
5.Huperextensions Holding Barbell in Front 8Х4. Total: 54 lifts
Total for the week:257 lifts
3 week 07 – 13.10.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
2.Bench Press 55% 5х1,65% 4Х1,75% 3Х2,85% 2Х5?(25)
3.Flat Dumbbell Flies (17) 8Х4.
4.Leg Curl 6X4.
5.Incline Sit-Ups 8Х4. Total: 55 lifts
3 day (wednesday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
2.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,75% 3X4 (24)
3.Rec Dec Flies (16) 8Х5.
4.Standing up Goodmornings 5Х5. Total: 51 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
2.Bench Press 50% 5Х1,60% 5Х1,70% 5Х5 (35)
3.Rec Dec Flies (16) 8Х5.
4.Leg Extension (1) 8Х5.
5.Abs 10Х3. Total: 62 lifts
6 day (saturday)
1.Deadlift to Knees 50% 3Х1,60% 3Х2,70% 2Х4 (17)
2.Incine Bench Press with barbell 3X5.
3.Parallel bar dips 4Х5.
4.Triceps 10Х4.
5.Leg Press 5X5. Total: 17 lifts
Total for the week:185 lifts
4 week 14 – 20.10.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
2.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 3Х5 (25)
3.Squat 50% 6Х1,60% 6Х1,65% 6Х3 (30)
5.Incline Sit-Ups 8Х4. Total: 85 lifts
3 day (wednesday)
1.Bench Press 50% 5Х1,60% 5Х1,70% 4Х1,75% 3X2,80% 2Х2,
85% 1X2,80% 2X2,70% 4X1,60% 6X1,50% 8X1 (48 )
2.Pec Dec Flies 8X5.
3.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,80% 2X4 (20)
4.Goodmornings 5Х5. Total: 68 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2X5 (25)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3х2,80% 2X5 (25)
3.Leg Extension (1) 8Х4.
4.Incline Sit-Ups 10Х3. Total: 57 lifts
6 day (saturday)
1.Bench Press 50% 6Х1,60% 6х1,65% 6X4 (36)
2.Deadlift off boxes 50% 3Х1,60% 3Х1,70% 3Х2,80% 3X4 (24)
3.Huperextesions 8X5.
4.Leg Press 6X5. Total: 60 lifts
Total for the week:270 lifts |
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