273 lines
9.9 KiB
HTML
273 lines
9.9 KiB
HTML
<!DOCTYPE html>
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<html lang="ru">
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<head>
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<meta charset="utf-8">
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<meta name="viewport" content="width=device-width">
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<title>Dhaverd</title>
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<link href="src/styles/style.css?v=01000040" rel="stylesheet" media="screen" />
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<link rel="stylesheet" href="src/styles/styleMobile.css?v=01000040" media="handheld,only screen and (max-device-width:480px)" />
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<link rel="icon" href="src/img/favicon.ico">
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<!--<script src="src/scripts/jquery.min.js"></script>-->
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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>
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<a href="index.html"><img class="header-img" src="src/img/dhaverd2.png"></a>
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</div>
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</header>
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<main>
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<section class="side-bar">
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<p class="mainp"><a class="side-href" href="index.html">Главная</a></p>
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<p class="gitea"><a class="side-href" href="http:\\176.114.129.4:3000">Gitea</a></p>
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<p class="servers"><a class="side-href" href="servers.html">Сервера</a></p>
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<p class="mychat"><a class="side-href" href="mychat.html">MyChat</a></p>
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<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">
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<tr>
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<td class="table-head" colspan="5"><b>Вторник: Ноги. (Плечи?). Пресс.</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>
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<td class="muscle-group-head" id="muscle-group-head"><strong>Группа мышц</strong></td>
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<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>
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<td class="plov" id="plov"><strong>Павел</strong></td>
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</tr>
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<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">2 минут</td>
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<td class="l-prim">-</td>
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<td class="p-prim">-</td>
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</tr>
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<tr class="odd">
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<td class="exercise">Присяд со штангой</td>
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<td class="muscle-group">Ноги</td>
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<td class="count">3х15</td>
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<td class="l-prim">20кг</td>
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<td class="p-prim">20кг</td>
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</tr>
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<tr>
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<td class="exercise">Жим ногами</td>
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<td class="muscle-group">Ноги</td>
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<td class="count">3x15</td>
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<td class="l-prim">50кг</td>
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<td class="p-prim">50кг</td>
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</tr>
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<tr class="odd">
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<td class="exercise">Разгибание ног на тренажере</td>
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<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>
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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">Сгибание ног на тренажере</td>
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<td class="muscle-group">Ноги</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">(?)кг</td>
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</tr>
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<tr class="odd">
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<td class="exercise">Сгибания ног в планке/Скручивания</td>
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<td class="muscle-group">Пресс</td>
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<td class="count">3x15</td>
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<td class="l-prim">-</td>
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<td class="p-prim">-</td>
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</tr>
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<tr>
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<td class="exercise">Пресс в висе</td>
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<td class="muscle-group">Пресс</td>
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<td class="count">3x15</td>
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<td class="l-prim">-</td>
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<td class="p-prim">-</td>
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</tr>
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<tr class="odd">
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<td class="exercise">Эллипсоид</td>
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<td class="muscle-group">Кардио</td>
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<td class="count">20 минут</td>
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<td class="l-prim">-</td>
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<td class="p-prim">-</td>
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</tr>
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<tr>
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<td class="table-head" colspan="5"><b>Четверг: Грудь. Трицепсы.</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">2 минут</td>
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<td class="l-prim">-</td>
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<td class="p-prim">-</td>
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</tr>
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<tr>
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<td class="exercise">Жим лежа</td>
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<td class="muscle-group">Грудь</td>
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<td class="count">3x15</td>
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<td class="l-prim">20кг</td>
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<td class="p-prim">20кг</td>
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</tr>
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<tr class="odd">
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<td class="exercise">Разводка гантелей лежа</td>
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<td class="muscle-group">Грудь</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)</td>
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<td class="p-prim">7кг</td>
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</tr>
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<tr>
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<td class="exercise">Баттерфляй</td>
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<td class="muscle-group">Грудь</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)</td>
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<td class="p-prim">(?)</td>
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</tr>
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<tr class="odd">
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<td class="exercise">Хаммер на грудь</td>
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<td class="muscle-group">Грудь</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)</td>
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<td class="p-prim">(?)</td>
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</tr>
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<!-- Это на плечи!
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<tr>
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<td class="exercise">Гантели перед собой</td>
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<td class="muscle-group">Трицепсы</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)</td>
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<td class="p-prim">6кг</td>
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</tr>
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-->
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<tr>
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<td class="exercise">Разгибание гантелей с опорой на скамью</td>
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<td class="muscle-group">Трицепсы</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)</td>
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<td class="p-prim">6кг</td>
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</tr>
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<tr class="odd">
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<td class="exercise">Французский жим</td>
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<td class="muscle-group">Трицепсы</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)</td>
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<td class="p-prim">6кг</td>
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</tr>
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<tr>
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<td class="exercise">Кроссовер: Разгибания одной рукой</td>
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<td class="muscle-group">Трицепсы</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)кг</td>
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<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 гантелей хватом молоток</td>
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<td class="muscle-group">Трицепсы</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)</td>
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<td class="p-prim">6кг</td>
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</tr>
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<tr>
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<td class="exercise">Эллипсоид</td>
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<td class="muscle-group">Кардио</td>
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<td class="count">20 минут</td>
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<td class="l-prim">-</td>
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<td class="p-prim">-</td>
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</tr>
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<tr>
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<td class="table-head" colspan="5"><b>Суббота: Спина. Бицепс.</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">2 минут</td>
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<td class="l-prim">-</td>
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<td class="p-prim">-</td>
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</tr>
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<tr>
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<td class="exercise">Верхний блок</td>
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<td class="muscle-group">Спина</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)кг</td>
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<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">Нижняя тяга</td>
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<td class="muscle-group">Спина</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)кг</td>
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<td class="p-prim">(?)кг</td>
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</tr>
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<tr>
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<td class="exercise">Штанга плечами</td>
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<td class="muscle-group">Спина</td>
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<td class="count">3x15</td>
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<td class="l-prim">10кг</td>
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<td class="p-prim">10кг</td>
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</tr>
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<tr class="odd">
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<td class="exercise">Тренажер Хаммер</td>
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<td class="muscle-group">Спина</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)кг</td>
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<td class="p-prim">(?)кг</td>
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</tr>
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<tr>
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<td class="exercise">Кроссовер: Вертикальная тяга одной рукой</td>
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<td class="muscle-group">Спина</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)кг</td>
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<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">Кроссовер: Пулловер</td>
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<td class="muscle-group">Спина</td>
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<td class="count">3x15</td>
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<td class="l-prim">(?)кг</td>
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<td class="p-prim">(?)кг</td>
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</tr>
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<tr>
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<td class="exercise">Нижний блок на бицепс</td>
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<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>
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<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">Сгибания гантелями на бицепс</td>
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<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>
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<td class="p-prim">(?)кг</td>
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</tr>
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<tr>
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<td class="exercise">Кроссовер: Подъемы бицепс одной рукой</td>
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<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>
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<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">Гиперэкстензия</td>
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<td class="muscle-group">Спина</td>
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<td class="count">3x15</td>
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<td class="l-prim">0кг</td>
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<td class="p-prim">0кг</td>
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</tr>
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<tr>
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<td class="exercise">Эллипсоид</td>
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<td class="muscle-group">Кардио</td>
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<td class="count">20 минут</td>
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<td class="l-prim">-</td>
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<td class="p-prim">-</td>
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</tr>
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</table>
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</section>
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</main>
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<footer>
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<section>
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<p id="footer">® Dhaverd 2022</p>
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</section>
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</footer>
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</body>
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</html> |