Shaklni saqlash

Yangi boshlanuvchilar uchun oddiy va samarali dastur. Asosiy mashqlar texnikasini o'rganish.

999 weeks 2 days/week

About this program

The "Shaklni saqlash" program runs for 999 weeks, 2 training days per week, suitable for beginners. It includes 2 training days and 14 exercises in total.

Day 1. 1-Kun: Asosiy A

Barbell Squats

3 sets · 8–12 reps · rest 90 sec

Barbell dastgoh pressi

3 sets · 8–12 reps · rest 90 sec

Nishabdagi shtanga tortish

3 sets · 8–12 reps · rest 90 sec

Armiya pressi

3 sets · 10–15 reps · rest 75 sec

Barbell jingalaklari

2 sets · 10–12 reps · rest 60 sec

Blokdagi qo'llarni kengaytirish

2 sets · 12–15 reps · rest 60 sec

Siqilish

2 sets · 15–20 reps · rest 45 sec

Day 2. 2-Kun: Asosiy B

Sumo o'lik yuklari

3 sets · 6–10 reps · rest 120 sec

Dumbbell dastgoh pressi

3 sets · 10–12 reps · rest 90 sec

Nishabdagi bitta dumbbell qatori

3 sets · 10–12 reps · rest 90 sec

O'tirgan dumbbell pressi

3 sets · 10–15 reps · rest 75 sec

Bolg'a tutqichli dumbbell kıvrılması

2 sets · 10–15 reps · rest 60 sec

O'tirgan Barbell qo'l kengaytmalari

2 sets · 10–12 reps · rest 60 sec

Yotgan oyoqlarni ko'tarish

2 sets · 15–20 reps · rest 45 sec

Shaklni saqlash

About this program

Day 1. 1-Kun: Asosiy A

Day 2. 2-Kun: Asosiy B

Other programs