|
1 — 4 недели
ФАЗА 1
Body revolution.Расписание на первый месяц.
week 1
1 - workout 1 (shoulders,triceps,chest,abs,quards)
2 - workout 2 (back, biceps, hamstrings, glutes, abs)
3 - cardio 1
4 - workout 1 (shoulders,triceps,chest,abs,quards)
5 - workout 2 (back, biceps, hamstrings, glutes, abs)
6 - cardio 1
7 - rest
week 2
8 - workout 1 (shoulders,triceps,chest,abs,quards)
9 - workout 2 (back, biceps, hamstrings, glutes, abs)
10 - cardio 1
11 - workout 1 (shoulders,triceps,chest,abs,quards)
12 - workout 2 (back, biceps, hamstrings, glutes, abs)
13 - cardio 1
14 - rest
week 3
15 - workout 3 (shoulders,triceps,chest,abs,quards)
16 - workout 4 (back, biceps, hamstrings, glutes, abs)
17 - cardio 1
18 - workout 3 (shoulders,triceps,chest,abs,quards)
19 - workout 4 (back, biceps, hamstrings, glutes, abs)
20 - cardio 1
21 - rest
week 4
22- workout 3(shoulders,triceps,chest,abs,quards)
23 - workout 4 (back, biceps, hamstrings, glutes, abs)
24 - cardio 1
25 - workout 3 (shoulders,triceps,chest,abs,quards)
26 - workout 4 (back, biceps, hamstrings, glutes, abs)
27- cardio 1
28 - rest
5 — 8 недели
ФАЗА 2
week 5
1 - workout 5
2 - workout 6
3 - cardio 2
4 - workout 5
5 - workout 6
6 - cardio 2
7 - rest
week 6
8 - workout 5
9 - workout 6
10 - cardio 2
11 - workout 5
12 - workout 6
13 - cardio 2
14 - rest
week 7
15 - workout 7
16 - workout 8
17 - cardio 2
18 - workout 7
19 - workout 8
20 - cardio 2
21 - rest
week 8
22 - workout 7
23 - workout 8
24 - cardio 2
25 - workout 7
26 - workout 8
27 - cardio 2
28 - rest
9 — 13 недели
ФАЗА 3
week 9
1 - workout 9
2 - workout 10
3 - cardio 3
4 - workout 9
5 - workout 10
6 - cardio 3
7 - rest
week 10
8 - workout 9
9 - workout 10
10 - cardio 3
11 - workout 9
12 - workout 10
13 - cardio 3
14 - rest
week 11
15 - workout 11
16 - workout 12
17 - cardio 3
18 - workout 11
19 - workout 12
20 - cardio 3
21 - rest
week 12-13
22 - workout 11
23 - workout 12
24 - cardio 3
25 - workout 11
26 - workout 12
27 - cardio 3
28 - rest
|
