One hundred repetitions. Fitness for men.

One hundred repetitions. Fitness for men.

Who this program will suit you: if You are a man, and You have the experience of stable workouts in the gym a year or more.
How long is one workout: less than 1 hour
The complexity of the exercises: exercises of average complexity, the very exercise – heavy.
What is the duration of the program: 4 weeks after such a program it would be nice to go for training with low reps and heavy weight.
Recommended workout schedule : Monday – lower body, Wednesday – upper body Thursday-lower body Saturday – upper body. But since you did: Monday — lower body, Tuesday — upper body Thursday – lower body Friday – upper body.

Monday (lower body + arms)

Feet

1. Squats in Gakk machine 1×100
2. The leg press platform 1×100
3. The lying leg curl 1×100
4. The sitting leg extension 1×100
5. Calf — Lifting on socks sitting in the simulator (the soleus muscle) 1×100
Biceps
1. Bending hands standing with a bar 1×100
2. Bending of the hands in a block training simulator Scott 1×100
Triceps
1. Extension arms with the upper block crossover with curved grip, straight grip 1×100
2. French press with barbell on a flat bench 1×100

Wednesday (upper body + press)

Chest
1. Bench press bar in Smite 1×100
2. Dumbbell bench press on a flat bench 1×100
3. Information owner standing in the crossover 1×100
Back
1. Thrust to the abdomen in a block training simulator with a straight lever straight grip, hunched 1×100
2. Pull the top straight grip lever in the simulator 1×100
3. Pullover lying with a barbell 1×100
Shoulders
1. Press up while sitting in the simulator 1×100
2. Lifting dumbbells through the parties standing 1×100
A-line – of Srage with dumbbells standing, arms down along the body 1×100
Press – Twisting «monk» , with a rope to the upper block 1×100

Thursday (lower body + arms)

Feet
1. Squats in Gakk machine 1×100
2. The leg press platform 1×100
3. The lying leg curl 1×100
4. The sitting leg extension 1×100
5. Calf — Lifting on socks sitting in the simulator (the soleus muscle) 1×100
Biceps
1. Bending hands standing with a bar 1×100
2. Bending of the hands in a block training simulator Scott 1×100
Triceps
1. Extension arms with the upper block crossover with curved grip, straight grip 1×100
2. French press with barbell on a flat bench 1×100

Saturday (upper body + press)

Chest
1. Bench press bar in Smite 1×100
2. Dumbbell bench press on a flat bench 1×100
3. Information owner standing in the crossover 1×100
Back
1. Thrust to the abdomen in a block training simulator with a straight lever straight grip, hunched 1×100
2. Pull the top straight grip lever in the simulator 1×100
3. Pullover lying with a barbell 1×100
Shoulders
1. Press up while sitting in the simulator 1×100
2. Lifting dumbbells through the parties standing 1×100
A-line – of Srage with dumbbells standing, arms down along the body 1×100
Press – Twisting «monk» , with a rope to the upper block 1×100

Study program

The rest between exercises — of-being.
The pace of the exercise – average.
Weight exercise is selected 25% of the weight that a person can perform 10 repetitions.
Example:
If You bench press 100 kg is obtained shake 10 times,this exercise Your weight will be 25 kg 100 reps
First, it is better to take a weight with which You are able to accomplish 65 to 70 repetitions, muscle failure should occur prior to the completion of 100 reps. Increase the weight weights, if you can do more than 70 reps, no resting.
Example:
Let’s say You took 25 kg, and making this weight, I realized that 68 repetition is muscle failure, then put the barbell and rest as much seconds how much is left You reps to 100. In this case 32 seconds. (1 repetition counting for 1 sec.). Rest 32 seconds. You will again go under the rod and do to failure. This time, let’s say You did 12 times. Then rest 20 seconds. And so on to victory.
The goal is to do 100 repetitions.

Comments to the exercises

Legs — Squats in the Gakk-car
In this program I chose Gakk-car, not loose weight to Get further easier to run the program as working «to failure»

Legs — leg Press platform
Exercise mnogoetajnoe, gives a good load on the legs. Most is to perform 100 reps

Legs — leg Curl lying
Aktsentirovano the load on the hamstrings.This exercise is very well suited to perform a very large number of repetitions

Legs — leg Extension sitting
Accented the load on the quadriceps of the thigh. This exercise is very well suited to perform a very large number of repetitions

Calf — Lifting on socks sitting in the simulator (the soleus muscle)
Try to do exercise in full amplitude.

Biceps — Bending hands standing with a bar
Try hard not to work with your body while performing 100 repetitions of this exercise

Biceps — Flexion of the hands in a block training simulator Scott
An isolated «pumping» biceps, body here already will not help

Triceps — Extension of the arms with the upper block crossover with curved grip, straight grip
Isolated exercise on triceps, in mnogopotochnoy mode that is necessary for «burning» in the muscles

Triceps — French press with barbell on flat bench
The incline bench to do more to stretch the triceps.

Chest — Bench press bar at Smithe
Of course you can do with free weights, but then you will need insurance. After all, it is necessary to do the exercise to the muscle «failure».

Chest — dumbbell Bench press on incline bench
Mnogoetajnoe exercise for pectoral muscles. A big load on the upper part of the chest. In case of failure, dumbbells easier to remove themselves than the bar.

Chest — the attention of the owner standing in the crossover
This exercise is suitable for implementation in mnogopotochnoy mode.

Back — Thrust to the abdomen in a block training simulator with a straight lever straight grip, hunched
Is the thickness of the back, not the width. Stooping – we thereby stretch the muscles of the back.
Back — Pull from the top straight grip lever in the simulator
Why in the lever? Below each hand is worked evenly, but not freebies at the expense of another
Back — Pullover lying with a barbell
A rare exercise in the gym, but extremely useful

Shoulders — Press up while sitting in the simulator
Preferably a lever, so that each hand worked for themselves and not freebies
Shoulders — Lifting the dumbbells through the parties standing
Take up to 1-2 kg and forward, do not hesitate!

A-line – of Srage with dumbbells standing, arms down along the body
Basic exercise for the trapezius muscles + good after the workout shoulders.

Press – Twisting «monk» , with a rope to the upper block
Try to make the movement short and not sweeping.

 

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