Прокачка пресса за 3 недели – забирай на стену!
1 неделя (по 175 раз в день) – 10 подходов:
1 день – 10, 20, 25, 10, 25, 20, 20, 25; 10, 10 раз;
2 день – 10, 30, 25, 30, 15, 25, 20, 20, 15, 10 раз;
3 день – 15, 25, 35, 30, 10, 20, 15, 20, 10, 20 раз;
4 день – отдых.
5 день – 20, 10, 30, 25, 20, 10, 30, 30, 15, 10 раз;
6 день - 30, 25, 10, 20, 15, 35, 20, 25, 10, 10 раз;
7 день – отдых.
2 неделя (по 350 раз в день) – 12 подходов.
1 день – 20, 30, 25, 35, 25, 40, 30, 35, 30, 30, 25, 25 раз;
2 день – 25, 40, 30, 35, 20, 30, 35, 15, 30, 40, 20, 30 раз;
3 день – отдых.
4 день – 30, 25, 40, 35, 15, 35, 25, 40, 25, 35, 15, 30 раз;
5 день – 25, 40, 30, 35, 20, 45, 15, 35, 20, 15, 40, 30 раз;
6 день – 35, 20, 25, 40, 30, 25, 30, 45, 20, 35, 20, 25 раз;
7 день – отдых.
3 неделя (по 500 раз в день) – 15 подходов.
1 день – 20, 35, 25, 40, 45, 35, 30, 25, 40, 35, 20, 45, 35, 35, 35 раз;
2 день – 25, 40, 35, 30, 45, 30, 25, 35, 45, 20, 50, 20, 30, 35, 35 раз;
3 день – 30, 20, 30, 50, 25, 40, 35, 20, 45, 15, 25, 35, 40,.
