High Intensity Anterior/Posterior

The main problem with FBEOD and U/L 4x - too much volume and time per each workout, so 50 or even more % didn't recoverg, so i designed this semi-optimal programm.

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Week 8

Week 9

Week 10

Перед подходом лёгкая разминка в 4-6 РПЕ, и "фантомные повторения" 
Дед стоп - обязательный. 

Chest Fly (Machine)

Chest Press (Machine)

Leg Extension

Shoulder Press (Machine)

Preacher Curl (Dumbbell)

Front Squat (Barbell)

Anterior/Перед

Deadlift (Barbell)

High Row

Lat Pulldown (Neutral Grip)

Tricep Extension (Machine)

Seated Hamstring Curl

Single Arm Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Incline Chest Press (Machine)

Bicep Curl (Machine)

Hack Squat

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Seated Cable Crunch

Anterior/Перед 

Chest Supported Row (Machine)

Underhand Lat Pulldown

Romanian Deadlift (Barbell)

Tricep Extension (Cable)

Upright Row (Cable)

Rear Delt Row

Standing Pullover (Cable)

Hip Abductor (Machine)

Single Arm High Row (Cable)

Hip Adductor (Machine)

Bent Over Row (Barbell)

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