現在のトレーニングメニュー

f:id:nanbono:20180829200131j:plain

説明は追記していくことにして、列挙する。

全体で概ね共通することとして、

・重りは日々頑張って伸ばす

・トレーニング前半はピンポイントな刺激<重量 後半は逆

・インターバルは前半が長く、終盤は短い

・回数は固定しない 挙がらなくなったらドロップ、更に挙がらなくなったら終わり

・POFを意識したメニュー構成(背中に関しては引く方向で多様性重視)

と言う感じ。

頻度は週に5回~6回。良くも悪くも適当で、OFFは感覚的なもの。

肩と腕の成長はこの3年ほどでいい感じだけど、胸と背中が明らかに弱点。

 

Day1 腕(三頭筋 二頭筋)

・プレスダウン Wバー使用 ドロップ

 合計20回前後 4セット

・FLEXアームEX 可動範囲を狭くする特殊グリップ法(自称けん式) ドロップ

 合計20回前後 4セット

・ダンベルフレンチプレス

 12回前後 2セット

・STRIVEアームカール カムちょっと終動 ドロップ

 合計20回前後 手幅狭め2セット 広め1セット

・バーベルカール

 15回前後

 

Day2 脚

・STRIVEプローンレッグカール 可動範囲狭め カムちょっと終動 ドロップ

 合計20回前後 4セット

・ICARIANシーテッドレッグカール ドロップ

 合計20回前後 3セット

・STRIVEレッグEX ドロップ

 合計20回前後 4セット

・45°レッグプレス

 合計15回前後

 

Day3 背中

・STRIVEディバージングラット ドロップ

 合計20回前後 4セット

・NAUTILSラットプル ドロップ

 合計20回前後 3セット

・HAMMAR DYローイング

 15回前後 3セット

・バーベルローイング

 15回前後 3セット

・HAMMAR ローロー

 15回前後 2セット

 

DAY4 胸

・STRIVEインクラインプレス 終動 ドロップ

 合計20回前後 4セット

・FLEXペクトラルフライ

 15回前後 3セット

・FLEXインクラインプレス ドロップ 可動範囲広め

 合計20回前後 3セット

・HAMMERデクラインプレス

 15回前後 3セット

・ケーブルクロスオーバー

 15回前後 2セット

 

Day5 肩

・TECAサイドレイス ドロップ

 合計20回前後 4セット

・NAUTILSリアデルト ドロップ

 合計20回前後 3セット

・STRIVEショルダープレス 終動 ドロップ

 合計20回前後 3セット

・ダンベルサイドレイズ

 20回前後 3セット

にほんブログ村 その他スポーツブログ パーソナルトレーナーへ
にほんブログ村

にほんブログ村 ダイエットブログへ
にほんブログ村

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