THE PROVISIONAL MONTHLY PLAN - 3

Trainings of arresters in the preparatory period

1 WEEK

1 put (Monday)

1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ4п (29)

2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 2+4+6+8+7+5+3р (35) *

3. A press laying 50 % 6рХ1п, 60 % 6рХ2п, 70 % 6рХ4п (42)

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

5. Knee-bends/гр./50 % 5рХ1п, 60 % 5рХ2п, 65 % 4рХ4п (31)

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

ВСЕГО:137 Rises



3 put (environment{Wednesday})

1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 4рХ4п (28

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 % 4рХ1п, 80 % 3рХ2п, 90 % 2рХ4п (23)

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

6. Пресс 10рХ3п.

ВСЕГО:131 Rise



5 put (Friday)

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

85 % 2рХ3п (27

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

3. Отжимания on bars 6рХ5п.

4. Knee-bends of 55 % 5рХ1п, 65 % 5рХ1п, 75 % 4рХ4п (26)

4. Rise of a bar on трицепсы 10рХ5п.

5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 84 rises

IN TOTAL FOR a WEEK: 352 rises



The NOTE: on 70 % seven approaches, сначало in each approach are done{made}

Add quantity{amount} of times, after 8 times, убавляюте.



2 WEEK 1 put (Monday)

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

90 % 1рХ3п (22)

2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ5п (25)

3. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 75 % 5рХ4п (30)

4. Chest m-цы 10рХ5п.

5. A press legs{foots} 6рХ5п.

6. Inclinations with pieces (costing{standing}) 5рХ5п. IN TOTAL 76 rises



3 денъ (environment{Wednesday})

1. Draft of item on a support of 50 % 3рХ1п, 60 % 3рХ2п, 65 % 3рХ4п (21)

2. A press laying 50 % 6рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,

85 % 1рХ2п, 75 % 3рХ1п, 65 % 5рХ1п, 55 % 7рХ1п (46)

3. Pectoral muscles 10рХ5п.

4. Draft становая 55 % 3рХ1п, 65 % 3рХ2п, 75 % 3рХ2п, 85 % 2рХ4п (23)

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

6. Пресс 10рХ4п. IN TOTAL 90 rises



5 put (Friday)

1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п, 85 % 2рХ4п (29)

2. A press sitting under a corner 4рХ6п.

3. Отжимания on bars 6рХ5п. 4. Knee-bends of 50 % 6рХ1п, 60 % 6рХ1п, 65 % 6рХ4п (36)

5. Трицепсы 10рХ5п.

6. Inclinations through "goat" 10рХ4п. IN TOTAL 65 rises

IN TOTAL FOR a WEEK: 231 rise



3 WEEK

1 put (Monday) 1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п (30)

2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5+8+3+6+2+7+4 (45)

3. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 70 % 5рХ5п (35)

4. Chest m-цы 10рХ5п.

5. Knee-bends in "scissors" 5+5рХ5п. 6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:110 rises



3 put (environment{Wednesday})

1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ4п (22)

2. A press laying 50 % 8рХ1п, 55 % 7рХ1п, 60 % 6рХ1п, 65 % 5рХ1п,

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

80 % 2рХ2п, 75 % 3рх1п, 70 % 4рХ1п, 65 % 6рХ1п,

60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (89 3. Pectoral muscles 10рХ5п.

4. Draft from plinths of 60 % 4рХ1п, 70 % 4рХ1п, 80 % 3рХ2п, 90 % 2рХ3п (20)

5. A press legs{foots} 5рХ5п.

6. Пресс 10рХ3п. IN TOTAL 141 rise



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 rises

IN TOTAL FOR a WEEK: 360 rises



4 WEEK



1 put (Monday)

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

90 % 1рХ3п, 80 % 2рХ2п (26 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ4п (29 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8рХ5п.

5. Knee-bends in scissors 5+5рХ5п.

6. Inclinations through "goat" 10рХ4п. IN TOTAL 55 rises



3 put (environment{Wednesday})

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

90 % 1рХ3п, 80 % 2рХ2п (26 2. Draft становая 50 % 3рХ1п, 60 % 3рХ1п, 70 % 3рХ2п,

80 % 2рХ2п, 90 % 1рХ2п (18 3. Pectoral muscles 10рХ5п. 4. A press legs{foots} 5рХ6п.

5. Пресс 10рХ3п. IN TOTAL 44 rises



5 put (Friday) 1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п (30)

2. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 75 % 4рХ5п (30)

3. Pectoral muscles 10рХ5п.

4. Отжимание on bars 8рХ5п.

5. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ4п (30 6. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 90 rises

IN TOTAL FOR a WEEK: 189 rises

IN TOTAL FOR a MONTH: 1132 rises