6 курс / Медицинская реабилитация, ЛФК, Спортивная медицина / Новые_правила_лифтинга_Шесть_базовых_движений_для_максимальных_мускулов

Exercise

Sets

Reps

Tempo

Rest

Deadlift (p. 106)

6

6

301

1

6

1

10–12

15–20

Superset with no rest between exercises

Romanian deadlift (p. 111)

3

8–10

311

Static lunge (p. 123)

3

8–10*

311

Good morning (p. 112)

2

10

222

Incline reverse crunch (p. 172)

2

10

222

*each leg

Exercise

Reps

Tempo

Rest

Superset with full rest

Chin-up (p. 154)

6

311

1

6

1

10–12

Barbell shoulder press (p. 139)

6

311

1

6

1

10–12

Superset with full rest

Dumbbell bench press (p. 138)

6–8

311

Wide-grip cable seated row (p. 156)

6–8

311

Lower-body Russian twist (p. 175)

10*

101

*each side

Exercise

Sets

Reps

Tempo

Rest

(seconds)

Squat (p. 96)

4

4

201

4

4

12

Quarter squat (p. 100)

3

3

201

Superset with full rest

Good morning (p. 112)

2

8–10

201

Dynamic lunge (p. 124)

2

8–10*

201

Swiss-ball crunch (p. 169)

2

6

222

*each leg

Exercise

Sets

Reps

Tempo

Rest

(seconds)

Superset with full rest

Barbell bent-over row (p. 159)

4

4

201

4

8

12

Barbell bench press (p. 136)

4

4

201

4

8

12

Superset with full rest

Chin-up (p. 154) or Underhand-grip

3

4

211

lat pulldown** (p. 152)

4

12

Dumbbell shoulder press (p. 142)

3

4

211

4

12

Dumbbell upper-body Russian twist (p. 174)

2

6*

202

Exercise

Sets

Reps

Tempo

Rest

(seconds)

Deadlift (p. 106)

4

4

201

4

4

12

Rack deadlift (p. 110)

3

3

201

Superset with full rest

Bulgarian split squat (p. 125)

2

8–10*

201

Back extension (p. 117)

2

8–10

20X

Hanging leg raise (p. 176)

2

6

222

*each leg

Sets

Reps

Tempo

Rest

(seconds)

4

4

201

4

8

12

4

4

201

4

8

12

3

4

211

4

12

3

4

211

4

12

2

6*

202

Workout A

Exercise

Sets

Reps

Tempo

Rest

(seconds)

Squat (p. 96)

6

3

201

240

2

1

3

2

1

Quarter squat (p. 100)

3

2

201

180

Squat (p. 96)

2

6

201

90

12

Seated good morning (p. 114)

2

6–8

211

90

Swiss-ball crunch with medicine-ball throw (p. 171)

4

4

10X

90

Exercise

Sets

Reps

Tempo

Rest

(seconds)

Barbell bench press (p. 136)

6

3

201

2

1

3

2

1

Superset with full rest

Barbell bent-over row (p. 159)

3

4

201

4

8

Barbell push press (p. 141)

3

4

201

4

8

Woodchop (p. 177)

3

8*

10x

*each side

Exercise

Sets

Reps

Tempo

Deadlift (p. 106)

6

3

201

2

1

3

2

1

Rack deadlift (p. 110)

3

2

201

Snatch-grip deadlift off box (p. 109)

2

6

201

12

Zercher good morning (p. 113)

2

4–6

211

Hanging leg raise (p. 176)

4

4

111

Exercise

Sets

Reps

Tempo

Rest

(seconds)

Close-grip ull-up (p. 154)

6

3

201

2

1

3

2

1

Superset with full rest

Barbell shoulder press (p. 139)

3

4

201

4

8

Cable seated row (p. 155)

3

4

201

4

8

Reverse woodchop (p. 178)

3

8*

10x

*each side