Вторая тренировка "сплита: спина - трицепс"

A drop set is recommended at the end of each exercise (reduce the weight by 30-50% and immediately complete the set to failure). Program: 1) Deadlifts (or bent-over rows) 2-3 reps, 2-4 working sets of 6 reps; 2) Close-grip bench press in a power rack (or close-grip dips) 2 reps, 2-4 working sets of 6 reps. 3) Wide-grip pull-ups (or wide-grip lat pull-downs) 2 sets, 2-4 working sets of 6-7 reps 4) Lying French press 2 sets, 2-4 working sets of 6-7 reps 5) Bent-over one-arm dumbbell row (or horizontal cable) 1 set, 2-3 working sets of 8 reps 6) Triceps extensions (other isolation) 1 set, 2-4 working sets of 7-8 reps 7) Behind-the-head lat pull-downs (or close-grip lat pull-downs to the chest) 1 set, 2-3 working sets of 7-8 reps