А вообще думаю скоро замутить по Биллу Сахли, дельно пишет мужик. Будут отталкиваться от этого:
WO 1
Chest, Shoulders, Biceps
Peck Deck
Nautilus or Hammer Bench
Nautilus or Hammer Laterals
Wide Grip Upright Rows with cable – Done in regular fashion to failure – 6-10 reps
Nautilus or Hammer Curls
— WO 2
Back and Triceps
Nautilus Pullovers
Chins or Pulldown (palms facing you)
Deadlifts – Done in regular fashion – 5 reps max
Nautilus tri Extension or Pushdowns
Close Grip Benches – Done in regular fashion – 6-10 reps
— WO 3
Leg Extensions
Leg Press or Squat – (if no training partner safety first, always employ a power rack or do a straight set of squats stopping one rep prior to failure)
Leha