Об авторе (стр. 13 )

Понедельник – плечи и трапеция
Плечи:
1.	Military Barbell Press (To the Front)....2 sets 4-6 reps (After warm-up)
2.	Side Lateral Raises....2 sets 3-6 reps
3.	Rear Lateral Raises….2 set 4-6 reps
Трапеция:
1.	Barbell Shrugs....3 sets 4-6 reps (After warm-up)

Вторник - ноги
Ноги :
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Barbell Lunges....2 sets 4-6 reps
3.	Stiff Leg Deadlifts....2 sets 4-6 reps

Среда – Спина и бицепс
Спина:
1.	Pull-ups....50 reps - However many sets it takes to complete
2.	Cable Rows....2 sets 4-6 reps
3.	V-Bar Pull-downs....1 set 4-6 reps
4.	Barbell Rows....1 set 4-6 reps
Бицепс:
1.	Barbell Curls....2 sets 4-6 reps (After warm-up)
2.	Standing Alternate Dumbbell Curls....1 set 4-6 reps
3.	Hammer Curls....1 set 4-6 reps

Четверг – грудь и трицепс
Грудь:
1.	Incline Dumbbell Press....3 sets 4-6 reps (After warm-up)
2.	Flat Dumbbell Press....2 sets 4-6 reps
3.	Decline Barbell Press....2 sets 4-6 reps
Трицепс:
1.	Cable Pushdowns....2 sets 4-6 reps (After warm-up)
2.	Lying Tricep Extensions....2 sets 4-6 reps

Пятница – икры, пресс и предплечья
Икры:
1.	Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps
2.	Seated Calf Raises....2 sets 6-8 reps
Пресс:
1.	Cable Crunches....3 sets 8-12 reps (After warm-up)
2.	Weighted Leg Raises....2 sets 8-12 reps
Предплечья:
1.	Barbell Wrist Curls....2 sets 6-8 reps (After warm-up)
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Суббота и воскресенье – отдых

Max-OT тренировка #7
Техника выполнения упражнений описана в конце книги

Понедельник - трапеция и спина
Трапеция:
1.	Deadlifts....3 sets 4-6 reps (After warm-up)
2.	Barbell Shrugs....1 set 4-6 reps
Спина:
1.	Seated Cable Rows....2 sets 4-6 reps (After warm-up)
2.	V-Bar Pull-downs....2 sets 4-6 reps
3.	Pull-ups....3 sets - Each to positive failure

Вторник –икры и грудь
Икры:
1.	Standing Calf Machine....3 sets 6-8 reps (After warm-up)
2.	Seated Calves...2 sets 6-8 reps
Грудь:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Flat Barbell Press....2 sets 4-6 reps
3.	Incline Dumbbell Press....2 sets 4-6 reps

Среда – пресс и плечи
пресс:
1.	Cable Crunches....3 sets 8-12 reps (After warm-up)
2.	Weighted Leg Raises....2 sets 6-8 reps
Плечи:
1.	Seated Dumbbell Press....3 sets 4-6 reps (After warm-up)
2.	Side Lateral Raises....2 sets 4-6 reps
3.	Rear Lateral Raises....2 sets 4-6 reps

Четверг – бицепс и трицепс
Бицепс и трицепс :
1.	Standing Alternate Dumbbell Curls....2 sets 4-6 reps* (After warm-up)
2.	Cable Pushdowns....2 sets 4-6 reps (After warm-up)
3.	Barbell Curls....2 sets 4-6 reps
4.	Lying Tricep Extensions....2 sets 4-6 reps
5.	Hammer Curls....1 set 4-6 reps
6.	Dumbbell Kickbacks....1 set 4-6 reps
*заметка:	Я меняю упражения на бицепс с упражнениями на трицепс после каждых 2 повторений на каждое. Между подходами надо отдыхать как всегда, это не супер сет, также я меняю упражнения которые идут сразу после разминки соотвественно.

Пятница – ноги и предплечья
Предплечья:
1.	Barbell Wrist Curls....2 sets 6-8 reps (After weight acclimation)
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps
Ноги :
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Stiff Leg Deadlifts....2 sets 4-6 reps
3.	Barbell Lunges....2 sets 4-6 reps

Суббота и воскресенье - отдых

Max-OT тренировка #8

Понедельник – плечи
Плечи:
1.	Military Barbell Press (To the Front)....3 sets 4-6 reps (After warm-up)
2.	Side Lateral Raises....2 sets 4-6 reps
3.	Rear Lateral Raises….2 set 4-6 reps

Вторник – ноги и икры
Икры :
1.	Calf Raises on Leg Press (1 foot at a time)....2 sets 4-6 reps (After warm-up)
2.	Standing Calf Machine....2 sets 4-6 reps
Ноги:
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Leg Press....2 sets 4-6 reps
3.	Stiff Leg Deadlifts....2 sets 4-6 reps

Среда – прессб бицепс и предплечья
пресс:
1.	Weighted Leg Raises....2 sets 8-12 reps (After weight acclimation)
2.	Cable Crunches....2 sets 8-12 reps
3.	Swiss Ball Leg Raises....1 set 15-20 reps
4.	Swiss Ball Crunches....1 set 15-20 reps
бицепс:
1.	Barbell Curls....3 sets 4-6 reps (After warm-up)
2.	Hammer Curls....2 sets 4-6 reps
предплечья:
1.	Barbell Wrist Curls....2 sets 6-8 reps
2.	Standing Dumbbell Wrist Curls....1 set 6-8 reps

Четверг – грудь и трицепс
Грудь:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Incline Dumbbell Press....2 sets 4-6 reps
3.	Flat Dumbbell Press....1 set 4-6 reps
Трицепс:
1.	Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.	Cable Pushdowns....2 sets 4-6 reps

Пятница – спина и трапеция
Бицепс:
1.	Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.	Seated Cable Rows....2 sets 4-6 reps
3.	"V"-bar Pull Downs....2 sets 4-6 reps
Трапеция:
1.	Barbell Shrugs....3 sets (After weight acclimation)

Суббота и воскресенье – отдых.

Max-OT тренировка #9

Понедельник – спина
Спина :
1.	Seated Cable Rows....2 sets 4-6 reps (After warm-up)
2.	Barbell Rows....2 sets 4-6 reps
3.	V-Bar Pull-downs....2 sets 4-6 reps
4.	Pull-ups....2 sets to failure

Вторник – плечи и рапеция
Плечи:
1.	Seated Dumbbell Press....3 sets 4-6 reps (After warm-up)
2.	Side Lateral Raises....2 sets 4-6 reps
3.	Rear Lateral Raises....2 sets 4-6 reps
Трапеция:
1.	Upright Rows....2 sets 4-6 reps (After warm-up)
2.	Barbell Shrugs....3 sets 4-6 reps

Четверг – пресс, икры и грудь
Пресс:
1.	Cable Crunches....2 sets 8-12 reps (After weight acclimation)
2.	Weighted Leg Raises....2 sets 8-12 reps
3.	Swiss Ball Crunches....1 set 12-15 reps
4.	Swiss Ball Leg Raises....1 set 12-15 reps
Икры:
1.	Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up)
2.	Seated Calf Machine....2 sets 6-8 reps
Грудь:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Incline Dumbbell Press....3 sets 4-6 reps

Четверг – ноги
Ноги:
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Leg Press....2 sets 4-6 reps
3.	Stiff Leg Deadlifts....2 sets 4-6 reps

Пятница – бицепс, трицепс и предплечья
Бицепс и трицепс:
1.	Dumbbell Curls....2 sets 4-6 reps* (After warm-up)
2.	Cable Pushdowns....2 sets 4-6 reps (After Warm-up)
3.	Barbell Curls....3 sets 4-6 reps
4.	Lying Tricep Extensions....3 sets 4-6 reps
Предплечья:
1.	Barbell Wrist Curls....2 sets 6-8 reps
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps
*заметка :	Я чредую упражнения на бицепс и трицепс в каждой паре, сначала делую по два подхода на первую пару потом перехожу к следующей паре упражнений. Это не супер сеты в упражнениях в паре надо делать отдых как обчычно.

Суббота и воскресенье – отдых

Max-OT тренировка #10

Понедельник – плечи
Плечи :
1.	Military Barbell Press (To the front)....3 sets 4-6 reps (After warm-up)
2.	Seated Dumbbell Press....2 sets 4-6 reps
3.	Side Lateral Raises....2 sets 4-6 reps
4.	Rear Lateral Raises....1 set 4-6 reps

Вторник – ноги и икры
Икры :
1.	Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up)
2.	Seated Calf Machine....2 sets 6-8 reps
Ноги:
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Leg Press....2 sets 4-6 reps
3.	Stiff Leg Deadlifts....2 sets 4-6 reps

Среда – грудь и трицепс
Грудь:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Flat Barbell Bench Press....2 sets 4-6 reps
3.	Incline Dumbbell Press....2 sets 4-6 reps
Трицепс:
1.	Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.	Cable Pushdowns....2 sets 4-6 reps

Четверг – бицепс, предплечья и пресс
Пресс:
1.	Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2.	Weighted Leg Raises....3 sets 8-12 reps
Бицепс:
1.	Barbell Curls....3 sets 4-6 reps (After warm-up)
2.	Dumbbell Curls....3 sets 4-6 reps
Предплечья:
1.	Barbell Wrist Curls....2 sets 6-8 reps
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Пятница – спина и трапеция
Спина и трапеция:
1.	Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.	V-Bar Pull-downs....2 sets 4-6 reps
3.	Deadlifts....3 sets 4-6 reps
4.	Barbell Shrugs....2 sets 4-6 reps

Суббота и воскресенье – отдых

Max-OT тренировка #11