GoFit SUPER BAND, Руководство по обучению

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*Star
t with lighter resistance bands and increase resistance as your ability progresses.
Exer
cise
W
eek 1
W
eek 2
W
eek 3
W
eek 4
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
TRI SET
Ov
erhead Squat
3
8-10
3
8-10
3
10-12
3
12-15
Split Stance Single
Ar
m Ro
w
3
8-10
3
8-10
3
10-12
3
12-15
Side Pillar Br
idg
e
3
:20 sec
3
:30 sec
3
:40 sec
3
:50 sec
Rest 1:00 Minute after each full T
ri Set,
then repeat for remaining sets.
TRI SET
Single
Arm Over
head Band Split Squat
3
6-8 ea
3
6-8 ea
3
8-10 ea
3
12-15 ea
Kneeling Band Lat Pull Do
wn
3
8-10
3
8-10
3
10-12
3
12-15
V-Ups
3
20
3
25
3
30
3
35
Rest 1:00 Minute after each full T
ri Set,
then repeat for remaining sets.
SUPER
SET
Band F
ace Pull Do
wn
2
8-10
2
8-10
2
10-12
2
12-15
Front Loaded Single Leg Squat
2
6-8
2
6-8
2
8-10
2
12-15
Rest :30-45 Seconds after each full Super Set,
then repeat for remaining sets.
SUPER
SET
Band Upr
ight Ro
w
2
8-10
2
8-10
2
10-12
2
12-15
Bicep Cur
l
2
8-10
2
8-10
2
10-12
2
12-15
Rest :30-45 Seconds after each full Super Set,
repeat for remaining set,
then you are completed with the Day 2 wor
kout.
*T
ake 2 Reco
ver
y days,
then proceed with Phase 1
—
Day 3 wor
kout
Phase 1—Da
y
2
Complete all ex
ercises and sets in one TRI/Super Set block,
then mo
ve to the next block of ex
ercises.