IQETICSINTELLIGENT ATHLETICS

Mushak massasini olish

Maksimal mushak o'sishi uchun 4 kunlik split. Bazaviy va izolyatsiya mashqlari balansi.

8 weeks 4 days/week

About this program

The "Mushak massasini olish" program runs for 8 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 24 exercises in total.

Day 1. 1-kun: ko'krak va Triceps

Barbell dastgoh pressi

Barbell dastgoh pressi

4 sets · 8–12 reps · rest 90 sec

Egilgan dastgoh pressi

Egilgan dastgoh pressi

3 sets · 10–12 reps · rest 75 sec

Dumbbell dastgoh pressi

Dumbbell dastgoh pressi

3 sets · 10–12 reps · rest 75 sec

Tor tutqichli shtanga pressi

Tor tutqichli shtanga pressi

3 sets · 8–10 reps · rest 90 sec

Blokdagi qo'llarni kengaytirish

Blokdagi qo'llarni kengaytirish

3 sets · 12–15 reps · rest 60 sec

Yotgan Barbell bilan qo'llarni kengaytirish

Yotgan Barbell bilan qo'llarni kengaytirish

2 sets · 10–12 reps · rest 75 sec

Day 2. 2-kun: orqa va biceps

4 sets · 6–10 reps · rest 120 sec

O'rta tutqich bilan tortish

O'rta tutqich bilan tortish

4 sets · 8–12 reps · rest 90 sec

Nishabdagi shtanga tortish

Nishabdagi shtanga tortish

3 sets · 8–12 reps · rest 90 sec

Nishabdagi bitta dumbbell qatori

Nishabdagi bitta dumbbell qatori

3 sets · 10–12 reps · rest 75 sec

Barbell jingalaklari

Barbell jingalaklari

3 sets · 8–12 reps · rest 75 sec

Dumbbell jingalaklari

Dumbbell jingalaklari

3 sets · 10–15 reps · rest 60 sec

Day 3. 3-Kun: Oyoqlar

4 sets · 8–12 reps · rest 120 sec

Ruminiya tortish

Ruminiya tortish

3 sets · 8–12 reps · rest 90 sec

Oyoq platformasi pressi

Oyoq platformasi pressi

3 sets · 10–15 reps · rest 75 sec

Mashinada oyoqlarni kengaytirish

Mashinada oyoqlarni kengaytirish

3 sets · 12–15 reps · rest 60 sec

Yotgan oyoqlarning egilishi

Yotgan oyoqlarning egilishi

3 sets · 10–15 reps · rest 60 sec

Oyoq barmoqlarini ko'tarish

Oyoq barmoqlarini ko'tarish

4 sets · 15–20 reps · rest 45 sec

Day 4. 4-kun: elkalar va qo'llar

4 sets · 8–12 reps · rest 90 sec

Dumbbelllarning yon tomonlarga tebranishi

Dumbbelllarning yon tomonlarga tebranishi

3 sets · 10–15 reps · rest 60 sec

Nishabdagi dumbbell tebranishlari

Nishabdagi dumbbell tebranishlari

3 sets · 12–15 reps · rest 60 sec

Skott skameykasida Barbell jingalak

Skott skameykasida Barbell jingalak

3 sets · 10–12 reps · rest 75 sec

O'tirgan Barbell qo'l kengaytmalari

O'tirgan Barbell qo'l kengaytmalari

3 sets · 10–12 reps · rest 75 sec

Osilgan oyoqlarni ko'tarish

Osilgan oyoqlarni ko'tarish

3 sets · 12–15 reps · rest 60 sec

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