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< html lang = "ru" >
< head >
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< title > Dhaverd< / title >
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< / head >
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< body id = "main" >
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< header id = "header" class = "default index-logo" >
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< div >
< a href = "index.html" > < img class = "header-img" src = "src/img/dhaverd2.png" > < / a >
< / div >
< / header >
< main >
< section class = "side-bar" >
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< p class = "mainp" > < a class = "side-href" href = "index.html" > Главная< / a > < / p >
< p class = "gitea" > < a class = "side-href" href = "http:\\176.114.129.4:3000" > Gitea< / a > < / p >
< p class = "servers" > < a class = "side-href" href = "servers.html" > Сервера< / a > < / p >
< p class = "mychat" > < a class = "side-href" href = "mychat.html" > MyChat< / a > < / p >
< p class = "workout-area" > < a class = "side-href" href = "workout.html" > Программа тренировок< / a > < / p >
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< / section >
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< section class = "main-content workout-main-content" id = "main-content" >
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< h1 class = "page-title" > Программа тренировок< / h1 >
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< table class = "workout-table" >
< tr >
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< td class = "table-head-top" colspan = "5" > < b > 1 неделя ДО 15 повт. 60-65% ПМ, за 1 повторение до отказа, либо близко к отказу. Разминочные подходы не учитываются.< / b > < / td >
< / tr >
< tr >
< td class = "table-head" colspan = "5" > < b > Понедельник: Спина. Дельты.< / b > < / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise-head" id = "exercise-head" > < strong > Упражнение< / strong > < / td >
< td class = "muscle-group-head" id = "muscle-group-head" > < strong > Группа мышц< / strong > < / td >
< td class = "count-head" id = "count-head" > < strong > Время/подходы< / strong > < / td >
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< td class = "leha" id = "leha" > < strong > Леха< / strong > < / td >
< td class = "plov" id = "plov" > < strong > Павел< / strong > < / td >
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< / tr >
< tr >
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< td class = "exercise" > Разминка< / td >
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< td class = "muscle-group" > Общее< / td >
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< td class = "count" > 5 минут< / td >
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< td class = "l-prim" > -< / td >
< td class = "p-prim" > -< / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Тяга Т < / td >
< td class = "muscle-group" > Спина/Дельты< / td >
< td class = "count" > 4х < / td >
< td class = "l-prim" > 10кг < / td >
< td class = "p-prim" > 10кг < / td >
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< / tr >
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< tr >
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< td class = "exercise" > Тяга вертикального блока о б р < / td >
< td class = "muscle-group" > Спина/Дельты< / td >
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< td class = "count" > 3x15< / td >
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< td class = "l-prim" > 25кг < / td >
< td class = "p-prim" > 25кг < / td >
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< / tr >
< tr class = "odd" >
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< td class = "exercise" > Тяга горизонтального блока нейтр. хват< / td >
< td class = "muscle-group" > Спина/Дельты< / td >
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< td class = "count" > 3x15< / td >
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< td class = "l-prim" > 30кг < / td >
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< td class = "p-prim" > 30кг < / td >
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< / tr >
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< tr >
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< td class = "exercise" > Жим гантелей стоя< / td >
< td class = "muscle-group" > Спина/Дельты< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > 8кг < / td >
< td class = "p-prim" > 8кг < / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Пэк-Дэк Разведения< / td >
< td class = "muscle-group" > Спина/Дельты< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > 25кг < / td >
< td class = "p-prim" > 25кг < / td >
< / tr >
< tr >
< td class = "table-head" colspan = "5" > < b > Среда: Ноги.< / b > < / td >
< / tr >
< tr class = "odd" >
< td class = "exercise" > Разминка< / td >
< td class = "muscle-group" > Общее< / td >
< td class = "count" > 5 минут< / td >
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< td class = "l-prim" > -< / td >
< td class = "p-prim" > -< / td >
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< / tr >
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< tr >
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< td class = "exercise" > Гакк Присед< / td >
< td class = "muscle-group" > Ноги< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
< / tr >
< tr class = "odd" >
< td class = "exercise" > Сгибания ног< / td >
< td class = "muscle-group" > Ноги< / td >
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< td class = "count" > 3x15< / td >
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< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
< / tr >
< tr >
< td class = "exercise" > Разгибания ног< / td >
< td class = "muscle-group" > Ноги< / td >
< td class = "count" > 3x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Икроножные стоя в Гакке< / td >
< td class = "muscle-group" > Ноги< / td >
< td class = "count" > 3x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
< / tr >
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< tr >
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< td class = "table-head" colspan = "5" > < b > Пятница: Грудные. Руки. Дельты.< / b > < / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Разминка< / td >
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< td class = "muscle-group" > Общее< / td >
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< td class = "count" > 5 минут< / td >
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< td class = "l-prim" > -< / td >
< td class = "p-prim" > -< / td >
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< / tr >
< tr >
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< td class = "exercise" > Жим гантелей на скамье 30г р < / td >
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< td class = "muscle-group" > Грудь< / td >
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< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Жим в хаммере< / td >
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< td class = "muscle-group" > Грудь< / td >
< td class = "count" > 3x15< / td >
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< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
< tr >
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< td class = "exercise" > Французский жим лежа на скамье 30г р < / td >
< td class = "muscle-group" > Трицепс< / td >
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< td class = "count" > 3x15< / td >
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< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Подъем штанги на бицепс< / td >
< td class = "muscle-group" > Бицепс< / td >
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< td class = "count" > 3x15< / td >
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< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
< tr >
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< td class = "exercise" > Разведения с < / td >
< td class = "muscle-group" > Дельты< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
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< / table >
< br >
< table class = "workout-table" >
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< tr >
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< td class = "table-head-top" colspan = "5" > < b > 2 неделя ДО 12 повт. 70-75% ПМ, за 1-2 повторений до отказа. Разминочные подходы не учитываются.< / b > < / td >
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< / tr >
< tr >
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< td class = "table-head" colspan = "5" > < b > Понедельник: Спина. Дельты.< / b > < / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise-head" id = "exercise-head" > < strong > Упражнение< / strong > < / td >
< td class = "muscle-group-head" id = "muscle-group-head" > < strong > Группа мышц< / strong > < / td >
< td class = "count-head" id = "count-head" > < strong > Время/подходы< / strong > < / td >
< td class = "leha" id = "leha2" > < strong > Леха< / strong > < / td >
< td class = "plov" id = "plov2" > < strong > Павел< / strong > < / td >
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< / tr >
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< tr >
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< td class = "exercise" > Разминка< / td >
< td class = "muscle-group" > Общее< / td >
< td class = "count" > 5 минут< / td >
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< td class = "l-prim" > -< / td >
< td class = "p-prim" > -< / td >
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< / tr >
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< tr class = "odd" >
< td class = "exercise" > Тяга штанги в наклоне к поясу< / td >
< td class = "muscle-group" > Спина/Дельты< / td >
< td class = "count" > 4х < / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
< / tr >
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< tr >
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< td class = "exercise" > Тяга вертикального блока широким хватом< / td >
< td class = "muscle-group" > Спина/Дельты< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
< / tr >
< tr class = "odd" >
< td class = "exercise" > Жим гантелей сидя на скамье 90г р < / td >
< td class = "muscle-group" > Спина/Дельты< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
< / tr >
< tr >
< td class = "exercise" > Разведения с < / td >
< td class = "muscle-group" > Спина/Дельты< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
< / tr >
< tr >
< td class = "table-head" colspan = "5" > < b > Среда: Грудные. Руки.< / b > < / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Разминка< / td >
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< td class = "muscle-group" > Общее< / td >
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< td class = "count" > 5 минут< / td >
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< td class = "l-prim" > -< / td >
< td class = "p-prim" > -< / td >
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< / tr >
< tr >
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< td class = "exercise" > Жим гантелей лежа< / td >
< td class = "muscle-group" > Грудь< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Сведение рук в Пэк Дэк< / td >
< td class = "muscle-group" > Грудь< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
< tr >
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< td class = "exercise" > Подъем гантелей на бицепс стоя< / td >
< td class = "muscle-group" > Бицепс< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Разгибания с < / td >
< td class = "muscle-group" > Бицепс< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
< tr >
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< td class = "table-head" colspan = "5" > < b > Пятница: Ноги. Дельты.< / b > < / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Разминка< / td >
< td class = "muscle-group" > Общее< / td >
< td class = "count" > 5 минут< / td >
< td class = "l-prim" > -< / td >
< td class = "p-prim" > -< / td >
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< / tr >
< tr >
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< td class = "exercise" > Жим платформы ногами< / td >
< td class = "muscle-group" > Ноги< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
2022-10-26 10:16:23 +03:00
< tr class = "odd" >
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< td class = "exercise" > Икроножные стоя в Гакке< / td >
< td class = "muscle-group" > Ноги< / td >
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< td class = "count" > 3x15< / td >
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< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
< tr >
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< td class = "exercise" > Тяга шт. к подбородку< / td >
< td class = "muscle-group" > Дельты< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
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< tr class = "odd" >
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< td class = "exercise" > Пэк Дэк разведения< / td >
< td class = "muscle-group" > Дельты< / td >
< td class = "count" > 4x15< / td >
< td class = "l-prim" > ?кг< / td >
< td class = "p-prim" > ?кг< / td >
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< / tr >
< / table >
< / section >
< / main >
< footer >
< section >
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< p id = "footer" > ® Dhaverd 2022< / p >
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< / section >
< / footer >
< / body >
< / html >
