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Visual impact muscle building


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#1
stranger

stranger

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Кто что думает об этой программе
http://visualimpactmusclebuilding.com/
Стоит ли ее покупать или нет?
Вот пример рутины(Скачал торрент, там неполный, только обрывок программы):

Seated Shoulder Press Machine 3-4 sets same weight
Lying Tricep Extensions 12, 10, 8, 6, 12-15 pyramid the weight
Cable Pressdowns 4 sets same weight
Close Grip Push Ups 3-4 sets same weight
Optional HIIT 15 Minutes 90 sec walk/30 sec sprint
Day 2: Legs, Calves, Abs
Exercise Sets & Reps Notes
Squats 12, 10, 8, 6, 12-15 pyramid the weight
Romanian Deadlifts 12, 10, 8, 6, 12-15 pyramid the weight
Standing Calf Raises 12, 10, 8, 6, 12-15 pyramid the weight
Seated Calf Raises 5 sets same weight
Hanging Leg Raises 4 sets to failure
Ab Wheel 4 sets to failure
Optional HIIT 15 Minutes 90 sec walk/30 sec sprint
Day 3: Back, Biceps, Forearms
Exercise Sets & Reps Notes
Chin Ups 4-5 sets to failure
Seated Cable Rows 12, 10, 8, 6, 12-15 pyramid the weight
Nautilus Pullovers 4 Sets same weight
Straight Barbell Curls 12, 10, 8, 6, 12-15 pyramid the weight
Seated Incline Dumbbell Curls 4 sets same weight
Reverse Barbell Curls 4 sets same weight
Wrist Curls 4 sets same weight
Optional HIIT 15 Minutes 90 sec walk/30 sec sprint
-2-
Phase II
Day 1: Legs, Back, Biceps, Forearms
Exercise Sets & Reps Notes
Deadlifts 5 sets of 5 reps pause between reps
Chin Ups 5 sets 5 reps
Barbell Curls 4-5 sets of 5 reps
Seated Alternate Dumbbell Curls 3-4 sets of 5 reps
Standing Wrist Curls (optional) 3-4 sets of 5 reps
HIIT 15 Minutes 60 sec walk/30 sec sprint
Day 2: Chest, Shoulders, Triceps, Abs
Exercise Sets & Reps Notes
Incline Dumbbell Press 5 sets of 5 reps
Flat Bench Dumbbell Press 5 sets of 5 reps
Standing Military Press 5 sets of 5 reps
Nautilus Lateral Raise 3-4 sets of 5 reps
Close Grip Bench Press 5 sets of 5 reps
Dips or Dip Machine 3-4 sets of 5 reps
Renegade Rows 3 sets of 3 reps hold at top each rep
Planks 3 sets of 2 minutes use a timer
HIIT 15 Minutes 60 sec walk/30 sec sprint
-3-
Phase III
Day 1:Chest, Back, Abs
Exercise Sets & Reps Notes
Bench Press 5-6 sets of 2-4 reps ample rest between sets
Incline Dumbbell Press 5-6 sets of 2-4 reps to failure
One Arm Dumbbell Rows 5-6 sets of 2-4 reps
Chin Ups 5-6 sets of 5 reps
Planks 3 sets of 2 minutes
Renegade Rows 4-5 sets of 2-4 reps
HIIT 15-20 minutes 60 sec walk/30-60 sec sprint
Steady State Cardio 10-30 minutes slow jog or fast walk pace
Day 2: Shoulders, Biceps, Triceps
Exercise Sets & Reps Notes
Military Press 5-6 sets of 2-4 reps
Seated Dumbbell Press 5-6 sets of 2-4 reps
Standing Barbell Curls 5-6 sets of 2-4 reps
Alternate Dumbbell Curls 5-6 sets of 2-4 reps
Close Grip Bench Press 5-6 sets of 2-4 reps
Hammer Strength Dip Machine 5-6 sets of 2-4 reps
HIIT 15-20 minutes 60 sec walk/30-60 sec sprint
Steady State Cardio 10-30 minutes slow jog or fast walk pace
-4-
Phase I (Upper Body Specialization)
Day 1: Chest, Shoulders, Triceps, Abs
Exercise Sets & Reps Notes
Barbell Bench Press 12, 10, 8, 6, 12-15 pyramid the weight
Flat Bench Dumbbell Flyes 4 sets same weight
Incline Dumbbell Press 3-4 sets same weight
Standing Military Press 12, 10, 8, 6, 12-15 pyramid the weight
Dumbbell Lateral Raise 4 sets same weight
Seated Shoulder Press Machine 3-4 sets same weight
Lying Tricep Extensions 12, 10, 8, 6, 12-15 pyramid the weight
Cable Pressdowns 4 sets same weight
Hanging Leg Raises 4 sets to failure
Ab Wheel 4 sets to failure
HIIT 15 Minutes 90 sec walk/30 sec sprint
Day 2: Back, Biceps, Forearms
Exercise Sets & Reps Notes
Chin Ups 4-5 sets to failure
Seated Cable Rows 12, 10, 8, 6, 12-15 pyramid the weight
Nautilus Pullovers 4 Sets same weight
Straight Barbell Curls 12, 10, 8, 6, 12-15 pyramid the weight
Seated Incline Dumbbell Curls 4 sets same weight
Reverse Barbell Curls 4 sets same weight
Wrist Curls 4 sets same weight
HIIT 15 Minutes 90 sec walk/30 sec sprint
-5-
Phase II (Upper Body Specialization)
Day 1: Back, Biceps, Forearms
Exercise Sets & Reps Notes
Cable Rows 5 sets of 5 reps
Chin Ups 5 sets 5 reps
Barbell Curls 4-5 sets of 5 reps
Seated Alternate Dumbbell Curls 3-4 sets of 5 reps
Standing Wrist Curls (optional) 3-4 sets of 5 reps
HIIT 15 Minutes 60 sec walk/30 sec sprint
Day 2: Chest, Shoulders, Triceps, Abs
Exercise Sets & Reps Notes
Incline Dumbbell Press 5 sets of 5 reps
Flat Bench Dumbbell Press 5 sets of 5 reps
Standing Military Press 5 sets of 5 reps
Nautilus Lateral Raise 3-4 sets of 5 reps
Close Grip Bench Press 5 sets of 5 reps
Dips or Dip Machine 3-4 sets of 5 reps
Renegade Rows 3 sets of 3 reps hold at top each rep
Planks 3 sets of 2 minutes use a timer
HIIT 15 Minutes 60 sec walk/30 sec sprint
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