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

Exercise

Sets

Reps

Tempo

Rest

Superset with full rest

Squat (p. 96)

Workouts 1, 2

3

15

Normal

Workouts 3, 4

3

12

Normal

Workouts 5, 6

3

10

Normal

Cable seated row (p. 155)

Workouts 1, 2

3

15

Normal

Workouts 3, 4

3

12

Normal

Workouts 5, 6

3

10

Normal

Superset with full rest

Supine hip extension (p. 115)

Workouts 1, 2

3

15

Normal

Workouts 3, 4

3

12

Normal

Workouts 5, 6

3

10

Normal

Dumbbell push press (p. 143)

Workouts 1, 2

3

15

Normal

Workouts 3, 4

3

12

Normal

Workouts 5, 6

3

10

Normal

Superset with full rest

Rotational lunge (p. 185)

Workouts 1, 2

3

15

Normal

Workouts 3, 4

3

12

Normal

Workouts 5, 6

3

10

Normal

Swiss-ball crunch (p. 169)

Workouts 1, 2

3

15

Normal

Workouts 3, 4

3

12

Normal

Workouts 5, 6

3

10

Normal

Exercise

Sets

Tempo

Rest

Superset with full rest

Deadlift (p. 106)

Workouts 1, 2

3

Normal

Workouts 3, 4

3

Normal

Workouts 5, 6

3

Normal

Dumbbell incline bench press (p. 139)

Workouts 1, 2

3

Normal

Workouts 3, 4

3

Normal

Workouts 5, 6

3

Normal

Superset with full rest

Bulgarian split squat (p. 125)

Workouts 1, 2

3

Normal

Workouts 3, 4

3

Normal

Workouts 5, 6

3

Normal

Mixed-grip lat pulldown (p. 152)

Workouts 1, 2

3

Normal

Workouts 3, 4

3

Normal

Workouts 5, 6

3

Normal

Superset with full rest

Romanian deadlift (p. 111)

Workouts 1, 2

3

Normal

Workouts 3, 4

3

Normal

Workouts 5, 6

3

Normal

Swiss-ball lateral roll (p. 173)

Workouts 1, 2

3

Normal

Workouts 3, 4

3

Normal

Workouts 5, 6

3

Normal

Exercise

Sets

Rest

(seconds)

Superset with full rest

Front squat (p. 99)

Workouts 1, 2

3

Workouts 3, 4

3

Workouts 5, 6

3

Wide-grip cable seated row (p. 156)

Workouts 1, 2

3

Workouts 3, 4

3

Workouts 5, 6

3

Superset with full rest

Supine hip extension with leg curl (p. 116)

Workouts 1, 2

3

Workouts 3, 4

3

Workouts 5, 6

3

Barbell push press (p. 141)

Workouts 1, 2

3

Workouts 3, 4

3

Workouts 5, 6

3

Superset with full rest

Dynamic lunge (p. 124)

Workouts 1, 2

3

Workouts 3, 4

3

Workouts 5, 6

3

Upper-body Russian twist (p. 174)

Workouts 1, 2

3

Workouts 3, 4

3

Workouts 5, 6

3

Exercise

Sets

Reps

Tempo

Rest

(seconds)

Superset with full rest

Snatch-grip deadlift (p. 108)

Workouts 1, 2

3

12

Normal

Workouts 3, 4

3

10

Normal

Workouts 5, 6

3

8

Normal

T-push-up (p. 186)

Workouts 1, 2

3

12

Normal

Workouts 3, 4

3

10

Normal

Workouts 5, 6

3

8

Normal

Superset with full rest

Bulgarian split squat with overhead press (p. 184)

Workouts 1, 2

3

12

Normal

Workouts 3, 4

3

10

Normal

Workouts 5, 6

3

8

Normal

Chin-up or Underhand-grip lat pulldown (pp. 152, 154)

Workouts 1, 2

3

12

Normal

Workouts 3, 4

3

10

Normal

Workouts 5, 6

3

8

Normal

Superset with full rest

Romanian deadlift/bent-over row (p. 180)

Workouts 1, 2

3

12

Normal

Workouts 3, 4

3

10

Normal

Workouts 5, 6

3

8

Normal

Lower-body Russian twist (p. 175)

Workouts 1, 2

3

12

Normal

Workouts 3, 4

3

10

Normal

Workouts 5, 6

3

8

Normal

Exercise

Sets

Rest

(seconds)

Giant set with no rest until after final exercise

Deadlift (p. 106)

4

Explosive push-up (p. 136)

4

Bulgarian split squat (p. 125)

4

Two-point dumbbell row (p. 157)

4

Giant set with no rest until after final exercise

Deadlift off box (p. 109)

2

Dumbbell bench press (p. 138)

2

Walking lunge with side bend (p. 185)

2

Cable seated row (p. 155)

2

Hanging leg raise (p. 176)

2

Exercise

Sets

Rest

(seconds)

Giant set with no rest until after final exercise

Front squat (p. 99)

4

Chin-up or Underhand-grip lat pulldown (pp. 152, 154)

4

Step-up (p. 126)

4

Dumbbell push press (p. 143)

4

Giant set with no rest until after final exercise

Squat (p. 96)

2

Wide-grip lat pulldown (p. 152)

2

Step-up (p. 126)

2

Dumbbell shoulder press (p. 142)

2

Swiss-ball crunch (p. 169)

2