Quvvat dasturi

Katta uchlikda ishchi vaznlarni oshirishga qaratilgan dastur: o'tirish, bosish, tortish.

12 weeks 4 days/week

About this program

The "Quvvat dasturi" program runs for 12 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 19 exercises in total.

Day 1. 1-Kun: Squats

Barbell Squats

5 sets · 3–5 reps · rest 180 sec

Ruminiya tortish

3 sets · 5–8 reps · rest 120 sec

Mashinada oyoqlarni kengaytirish

3 sets · 8–12 reps · rest 90 sec

Oyoq barmoqlarini ko'tarish

4 sets · 10–15 reps · rest 60 sec

Taxta

3 sets · 45–45 reps · rest 60 sec

Day 2. 2-kun: dastgoh pressi

Barbell dastgoh pressi

5 sets · 3–5 reps · rest 180 sec

Armiya pressi

3 sets · 5–8 reps · rest 120 sec

Tor tutqichli shtanga pressi

3 sets · 6–10 reps · rest 90 sec

Dumbbelllarning yon tomonlarga tebranishi

3 sets · 10–15 reps · rest 60 sec

Blokdagi qo'llarni kengaytirish

3 sets · 10–12 reps · rest 60 sec

Day 3. 3-kun: o'lik yuk

Deadlift

5 sets · 1–3 reps · rest 240 sec

O'rta tutqich bilan tortish

4 sets · 5–8 reps · rest 120 sec

Nishabdagi bitta dumbbell qatori

3 sets · 6–10 reps · rest 90 sec

Barbell jingalaklari

3 sets · 8–12 reps · rest 60 sec

Osilgan oyoqlarni ko'tarish

3 sets · 10–15 reps · rest 60 sec

Day 4. 4-Kun: Yordamchi

Ko'krak qafasidagi Barbell Squats

3 sets · 5–8 reps · rest 120 sec

Yuqori blokli surish

3 sets · 8–12 reps · rest 90 sec

O'tirgan dumbbell pressi

3 sets · 8–12 reps · rest 90 sec

Blokning o'tirgan kamarga tortilishi

3 sets · 8–12 reps · rest 90 sec

Quvvat dasturi

About this program

Day 1. 1-Kun: Squats

Day 2. 2-kun: dastgoh pressi

Day 3. 3-kun: o'lik yuk

Day 4. 4-Kun: Yordamchi

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