Fitness program «3 different REP range for a week.»

Fitness program «3 different REP range for a week.»

Who this program will suit you: if You are a woman and You have experience in the gym (6 months or more).
How long is one workout in about 1 hour and 10 min.
The complexity of the exercises: medium and hard requiring expertise in the implementation of technology.
What is the duration of the programme: 7 weeks

1st day (7 reps)

1. Legs – Squats 2×7 (warm-up approaches) , 4×7 (business approaches) (rest between sets 2 min.)
2. Chest – dumbbell Bench press on incline 2×7 (warm-up approaches), 3×7 (business approaches) (rest between sets 2 min.)
3. Back hyperextension on the machine 3×10-15 (rest between sets 1 min.)
4. Back – Pull up and chin 2×7 (warm-up approaches), 3×7 (business approaches) (rest between sets 1.5 minutes)
5. Shoulders – Bench press sitting up in the simulator 2×7 (warm-up approaches), 3×7 (business approaches) (rest between sets 1.5 minutes)
6. Triceps – pushups in the Gravitron 4×7 (business approaches) (rest between sets 1.5 minutes)
7. Press Reverse curl lying on incline bench, legs bent 3×10-15 (rest between sets 1 min.)

Day 2 (18 reps)

1. Chest information, hands with dumbbells while lying 1х18 (warm-up approach), 3х18 (business approaches) (rest between sets 1 min.)
2. Back – deadlifts dumbbell in one hand standing in the slope on the bench. 1х15+15 (warm-up approach), 3х15+15 (operational approaches) (rest between sets 1 min.)
3. Legs – forward lunges with dumbbells 18×1 (warm-up approach is to do without dumbbells), 18х3 (working approaches – preferably to do with dumbbells) (rest between sets 1 min.)
4. Triceps – extension of the arms with the upper block crossover (bent arm) 1х18 (warm-up approach), 3х18 (business approaches) (rest between sets 1 min.)
5. Shoulders – Mahi with dumbbells standing 1х18 (warm-up approach), 3х18 (business approaches) (rest between sets 1 min.)
6. Biceps – flexion of the hands with dumbbells while lying on a flat bench 1х18 (warm-up approach), 3х18 (business approaches) (rest between sets 1 min.)
7. Core muscles with the side plank (static) — 3 x 35 sec. + 35 sec.(business approaches) (rest between sets 1 min.)

Day 3rd (12 reps)

1. Back – deadlifts in the sumo style 1х12 (warm-up approach), 4х12 (business approaches) (rest between sets 1.5 minutes)
2. Pullups in Gravitron 4х12 (business approaches) (rest between sets 1.5 minutes)
3. Legs – leg Press platform 1х12 (warm-up approach), 4х12 (business approaches) (rest between sets 1.5 minutes)
4. Feet Information legs while sitting in the simulator 1×25 (warm-up approach) 3×25 (business approaches) (rest between sets 1 min.)
5. Chest – Pushups 4х12 (business approaches) (rest between sets 1.5 minutes)
6. Shoulders — VPN standing with a 3×12 pump (working approaches) (rest between sets 1 min.)
7. Press — Twisting on fitball 3×15-20 (rest between sets 1 min.)

Program Justification

And so, let’s figure out what we are doing and why.
The main focus in this training scheme is to increase weight weights. Workouts alternate in the number of repetitions:
1st day = 7 reps in sets
2nd day = 18 reps in sets
3rd day = 12 reps in sets
Why exactly this number of repetitions? Yes, because all these repetitions fall under the set of muscle mass. It turns out that on Mondays you will have a lot of weight for a relatively small number of repetitions, on Wednesdays — a large number of repetitions (the weight already in such exercises, of course, is small) And on Wednesdays — something in between between the 1st and 2nd day . During the training, the whole body is being worked out, only the exercises change daily.

Comments to the exercises

Legs – Squats.
There is a lot to say, as this exercise is useful that «activates» 200 muscles in the body that it is most severe on the legs, etc. Girls – just remember – it’s better exercise for pumping the gluteal muscles.

Chest – dumbbell Bench press on an incline.
With a barbell, to perform 7 reps, You will probably need an assistant. So You put the dumbbell bench press at an angle, so you can make one.

Back hyperextension in the simulator

Lower back — the Foundation of a good back.

Back – Pull up and chin
A very good exercise for shaping wide back.

Shoulders – Bench press sitting up in the simulator

Mnogoetajnoe exercise. Gave this exercise and not the bench press the dumbbells up sitting. Because if you run with more weight for 7 reps – it will be safer to do in the simulator and not with dumbbells.

Triceps – pushups in the Gravitron

Mnogoetajnoe exercise. Here to cheat will not work – will have to work hard.

Press Reverse curl lying on incline bench, legs bent
Remember – the weight of your feet – the best weights for training the abdominal muscles.

Chest information, hands with dumbbells lying
This exercise is suitable for implementation in mnogopotochnoy mode.

Back – deadlifts dumbbell in one hand standing in the slope on the bench
Exercise is very well suited for implementation in mnogopotochnoy mode. Plus, we added a separate training work the left and right side of the body – that’s fine too.

Legs – forward lunges with dumbbells
Like lunges – they form a rounded shape of the buttocks
Triceps – extension of the arms with the upper block crossover (bent arm)
Isolated exercise on triceps, in mnogopotochnoy mode that is necessary for «burning» in the muscles

Shoulders – Mahi with dumbbells standing
Does not make sense to do swings with a big weight on a small number of times. So focus on quantity and short rest between sets.

Biceps – flexion of the hands with dumbbells while lying on a flat bench
The disadvantage for biceps body position. Therefore is the most isolated exercise for biceps.

Core muscles with the side plank (static)
Many people have a poorly developed inner deep muscles of the mid trunk. This exercise will help our «centre», without pumping oblique abdominal muscles.

Back – deadlifts in the sumo style
Extremely difficult exercise, but the effect is for a set of muscle — stunning.
Pullups in Gravitron
This is a basic exercise + stretching of the spine, which is useful.

Legs – leg Press platform
Exercise mnogoetajnoe, gives a good load on the legs.

Feet Information legs while sitting in the simulator
Isolated exercise for inner thigh.According to coaching practice, women very often ask that this muscle be trained. I’m going about.

Chest — Push-ups from the floor.
Physiological exercise + trains not only the chest, but the whole body.
Shoulders — VPN standing with a pump
Useful for the internal muscles of the shoulder.

Press — Twists on fitball
One of your favorite abs exercises. If done correctly, you will feel every segment of the press.

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