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

										2 0 3
The New Rules of Lifting
Program:
Workout:
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Tempo	Rest

Workout 1

Workout 2

Workout 3

Workout 4

Workout 1

Workout 2

Workout 3

Workout 4

Workout 1

Workout 2

Workout 3

Workout 4

Workout 1

Workout 2

Workout 3

Workout 4

Workout 1

Workout 2

Workout 3

Workout 4

Workout 1

Workout 2

Workout 3

Workout 4

Notes:

2 0 4

S A M P L E :

The New Rules of Lifting

Program: Fat-Loss I

Workout: A

Exercise

Sets

Reps

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Tempo

Rest

Superset with full rest

Barbell Squat

Normal

75

Workout 1

3

15

65/15

75/15

85/13

Workout 2

3

15

75/15

85/15

95/11

Workout 3

Workout 4

Cable seated row to waist

Normal

75

Workout 1

3

15

40/15

45/15

50/15

Workout 2

3

15

50/15

55/15

60/14

Workout 3

Workout 4

Superset with full rest

Supine hip extension (body weight)

Normal

75

Workout 1

3

15

15

14

12

Workout 2

3

15

15

15

15

Workout 3

Workout 4

Dumbbell push press

Normal

75

Workout 1

3

15

25/15

30/14

30/12

Workout 2

3

15

30/15

35/13

35/11

Workout 3

Workout 4

Superset with full rest

Dumbbell rotational lunge

Normal

75

Workout 1

3

15

10/15

15/15

15/11

Workout 2

3

15

15/15

20/15

20/12

Workout 3

Workout 4

Swiss-ball crunch (body weight)

Normal

75

Workout 1

3

15

15

15

13

Workout 2

3

15

15

15

14

Workout 3

Workout 4

Notes:

2 0 5

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							2 0 9
	Break-In Workout A
	Exercise	Sets	Reps		Tempo	Rest
	Squat (p. 96)	2	15		Normal	60
	Superset with full rest
	Static lunge (p. 123)	2	15*		Normal	60
	Two-point dumbbell row with elbow out (p. 158)	2	15*		Normal	60
	Superset with full rest
	Push-up (p. 135)	2	15		Normal	60
	Swiss-ball crunch (p. 169)	2	20		Normal	60
	*each leg or arm
	Break-In Workout B
	Exercise	Sets	Reps		Tempo	Rest
	Deadlift (p. 106)	2	15		Normal	60
	Superset with full rest
	Step-up (p. 126)	2	15*		Normal	60
	Dumbbell one-arm shoulder press (p. 143)	2	15*		Normal	60
	Superset with full rest
	Close-grip lat pulldown (p. 152)	2	15		Normal	60
	Reverse crunch (p. 172)	2	20		Normal	60

*each leg or arm

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