THE PROVISIONAL MONTHLY PLAN - 2

Trainings of arresters in the preparatory period

1 WEEK

1 put (Monday)

1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ6п (37)

2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 3рХ5п (30)

3. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ5п (35)

4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п.

5. Knee-bends of 55 % 5рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (24)

5. Inclinations with a bar (costing{standing}) 5рХ5п.

IN TOTAL 126 rises

3 put (environment{Wednesday})

1. Draft становая 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (33)

2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,

85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п,

60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80)

3. Chest m-цы 10рХ5п.

4. Draft from plinths of 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30)

5. Knee-bends with a bar in scissors 5р+5рХ5п.

6. Пресс 10рХ3п.

ВСЕГО:143 Rise



5 put (Friday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п (34)

2. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31)

3. Отжимания on bars 6рХ5п.

4. Knee-bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 4рХ4п (31)

4. Rise of a bar on трицепсы 10рХ5п.

5. Inclinations with a bar (sitting) 5рХ5п.

IN TOTAL 96 rises

IN TOTAL FOR a WEEK: 365 rises

2 WEEK



1 put (Monday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ2п.

90 % 1рХ3п (26)

2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ6п (27)

3. Pectoral muscles 10рХ5п.

4. Отжимание from a floor (hands are wider than shoulders) 10рХ5п.

5. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ4п (23)

6. Inclinations with a bar (costing{standing}) 5рХ5п.

IN TOTAL 76 rises

3 денъ (environment{Wednesday})

1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 75 % 3рХ4п (30)

2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п,

80 % 2рХ2п, 75 % 3рХ2п, 70 % 5рХ2п, 60 % 7рХ1п, 50 % 9рХ1п (60)

3. Pectoral muscles 10рХ5п.

4. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (29)

5. Knee-bends with a bar in scissors 5р+5рХ5п.

ВСЕГО:119 Rises

5 put (Friday)

1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ5п (29)

2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п (40)

3. A press laying 55 % 4рХ1п, 65 % 3рХ1п, 75 % 2рХ5п (17)

4. Отжимания on bars 8рХ5п.

5. A press legs{foots} in a simulator 6рХ5п.

6. Inclinations with a bar (sitting) 6рХ5п. IN TOTAL 86 rises

IN TOTAL FOR a WEEK: 281 rise



3 WEEK



1 put (Monday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (34)

2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (30)

3. Knee-bends of 50 % 6рХ1п, 60 % 6рХ1п, 65 % 6рХ4п (36)

4. A press laying 55 % 5рХ1п, 65 % 5рХ2п, 75 % 4рХ4п (31)

5. Chest m-цы 10рХ5п.

6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:131 rise



3 put (environment{Wednesday})

1. Draft of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ3п,

85 % 2рХ3п (29)

2. A press laying 50 % 6рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п,

80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п.75 % 3рх2п,

70 % 5рХ1п, 65 % 7рХ1п, 60 % 9рХ1п, 55 % 11рХ1п,

50 % 13рХ1п (86)

3. Pectoral muscles 10рХ5п.

4. Draft from plinths of 65 % 5рХ1п, 75 % 5рХ2п, 85 % 4рХ4п. (31)

5. Knee-bends with a bar in scissors 5р+5рХ5п.

6. Пресс 10рХ3п.

IN TOTAL 146 rises



5 put (Friday)

1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (33)

2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п,

85 % 2рХ3п, 80 % 3рХ3п (36)

3. A press laying 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п. (40)

4. Pectoral muscles 10рХ5п.

5. Inclinations with a bar (sitting) 5рХ5п.

IN TOTAL 109 подъмов

IN TOTAL FOR a WEEK: 386 rises

4 WEEK



1 put (Monday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п,

85 % 2рХ2п, 90 % 1рХ2п (27)

2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п,

85 % 2рХ2п, 80 % 3рХ2п (31)

3. Pectoral muscles 10рХ5п.

4. Отжимание on bars 8рХ5п.

5. Knee-bends of 55 % 4рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (23)

6. Inclinations with a bar (costing{standing}) 5рХ5п.

IN TOTAL 81 rise



3 put (environment{Wednesday})

1. Draft up to knees of 50 % 3рХ1п, 60 % 33рХ2п, 70 % 3рХ2п, 75 % 2рХ4п (23)

2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п,

80 % 3рХ2п, 75 % 4рХ1п, 70 % 5рХ1п, 65 % 6рХ1п,

60 % 7рХ1п, 55 % 8рХ1п, 50 % 9рХ1 (65)

3. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (32)

4. Pectoral muscles 10рХ5п.

5. Knee-bends with a bar in scissors 5р+5рХ5п.

6. Пресс 10рХ3п. ВСЕГО:120 rises



5 put (Friday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ7п (36)

2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ6п (27)

3. Pectoral muscles 10рХ5п.

4. Отжимание on bars 8рХ5п.

5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 63 rises

IN TOTAL FOR a WEEK: 264 rises

IN TOTAL FOR a MONTH: 1296 rises