Mass Gain » 3-day dumbbell split at home

Mass Gain » 3-day dumbbell split at home

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AtletIQ

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AtletIQ

The content of of the program

1 «15 тренировок»

Duration in days: 29 Amount of training days: 15 Rest days: 14
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This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Incline Dumbbell Press 48-12 60-80 sec
2Dumbbell Bench Press 48-12 60-80 sec
3Dumbbell Flyes 38-12 60-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 60-90 sec
5Tricep Dumbbell Kickback 38-12 60-90 sec
6Dumbbell One-Arm Triceps Extension 38-12 60-90 sec
2 day (rest)
3 day
1One-Arm Dumbbell Row 56-12 60-80 sec
2Bent Over Two-Dumbbell Row 56-12 60-80 sec
3Bent-Arm Dumbbell Pullover 210-15 60-80 sec
4Alternate Incline Dumbbell Curl 38-12 60-90 sec
5Dumbbell Alternate Bicep Curl 38-12 60-90 sec
6Alternate Hammer Curl 210-15 60-80 sec
4 day (rest)
5 day
1Dumbbell Lunges 48-12 60-80 sec
2Dumbbell Step Ups 38-12 60-90 sec
3Dumbbell Squat 48-12 60-80 sec
4Stiff-Legged Dumbbell Deadlift 48-12 60-80 sec
5Standing Dumbbell Calf Raise 210-15 60-80 sec
6Standing Palms-In Dumbbell Press 48-12 60-80 sec
7Power Partials 48-12 60-80 sec
8Разведение рук с гантелями в стороны в наклоне 38-12 60-90 sec
9Dumbbell Shrug 48-12 60-80 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 15 workouts

Workout #1
41 min
Incline Dumbbell Press
4×12
Rest: 60 sec
heavy
Dumbbell Bench Press
4×12
Rest: 60 sec
heavy
Dumbbell Flyes
3×12
Rest: 60 sec
very hard
Lying Close-Grip Barbell Triceps Extension Behind The Head
3×12
Rest: 60 sec
very hard
Tricep Dumbbell Kickback
3×12
Rest: 60 sec
very hard
Dumbbell One-Arm Triceps Extension
3×12
Rest: 60 sec
very hard
> 3.86 T 1209 scores 850 kcal
Workout #2
41 min
One-Arm Dumbbell Row
5×12
Rest: 60 sec
heavy
Bent Over Two-Dumbbell Row
5×12
Rest: 60 sec
heavy
Bent-Arm Dumbbell Pullover
2×15
Rest: 60 sec
heavy
Alternate Incline Dumbbell Curl
3×12
Rest: 60 sec
very hard
Dumbbell Alternate Bicep Curl
3×12
Rest: 60 sec
very hard
Alternate Hammer Curl
2×15
Rest: 60 sec
heavy
> 3.92 T 1237 scores 870 kcal
Workout #3
63 min
Dumbbell Lunges
4×12
Rest: 60 sec
heavy
Dumbbell Step Ups
3×12
Rest: 60 sec
very hard
Dumbbell Squat
4×12
Rest: 60 sec
heavy
Stiff-Legged Dumbbell Deadlift
4×12
Rest: 60 sec
heavy
Standing Dumbbell Calf Raise
2×15
Rest: 60 sec
heavy
Standing Palms-In Dumbbell Press
4×12
Rest: 60 sec
heavy
Power Partials
4×12
Rest: 60 sec
heavy
Разведение рук с гантелями в стороны в наклоне
3×12
Rest: 60 sec
very hard
Dumbbell Shrug
4×12
Rest: 60 sec
heavy
> 7.22 T 1793 scores 1260 kcal
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