Mass Gain » Maraphone for Mass Gain #1
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Автор программы
The content of of the program
1 «1-12 тренировка»
Amount of training days: 12
Rest days: 11
Table scrolls horizontally
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Incline Bench Press Medium-Grip | 3-6 | 6-12 (+max) | 40-120 sec |
| 2 | Dumbbell Flyes | 3 | 6-24 (+max) | 45-120 sec |
| 3 | Close-Grip Barbell Bench Press | 3 | 6-24 (+max) | 45-120 sec |
| 4 | Alternate Hammer Curl | 3 | 6-24 (+max) | 45-120 sec |
| 5 | Lying Dumbbell Tricep Extension | 3 | 6-24 (+max) | 45-120 sec |
| 6 | Seated Calf Raise | 3 | Max | 60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Snatch Deadlift | 3-6 | 6-12 (+max) | 40-120 sec |
| 2 | One-Arm Dumbbell Row | 3 | 6-24 (+max) | 45-120 sec |
| 3 | Underhand Cable Pulldowns | 3 | 6-24 (+max) | 45-120 sec |
| 4 | Standing Military Press | 3 | 6-24 (+max) | 45-120 sec |
| 5 | Bent Over Dumbbell Rear Delt Raise With Head On Bench | 3 | 6-24 (+max) | 45-120 sec |
| 6 | Front Dumbbell Raise | 3 | 6-24 (+max) | 45-120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat | 3-6 | 6-12 (+max) | 40-120 sec |
| 2 | Leg Press | 3 | 6-24 (+max) | 45-120 sec |
| 3 | Lying Leg Curls | 3 | 6-24 (+max) | 45-120 sec |
| 4 | Leg Extensions | 3 | 6-24 (+max) | 45-120 sec |
| 5 | Upright Barbell Row | 3 | 6-24 (+max) | 45-120 sec |
| 6 | Dumbbell Shrug | 3 | Max | 60 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 12 workouts
2 «13-24 тренировка»
Amount of training days: 12
Rest days: 11
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Wide-Grip Barbell Bench Press | 3-6 | 6-12 (+max) | 40-120 sec |
| 2 | Dips - Triceps Version | 5 | 5-15 (+max) | 35-100 sec |
| 3 | Incline Dumbbell Press | 3 | 6-24 (+max) | 45-120 sec |
| 4 | Bent-Arm Dumbbell Pullover | 3 | 6-24 (+max) | 45-120 sec |
| 5 | Close-Grip Standing Barbell Curl | 3 | 6-24 (+max) | 45-120 sec |
| 6 | Triceps Pushdown - Rope Attachment | 3 | Max | 60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Sumo Deadlift with Chains | 3-6 | 6-12 (+max) | 40-120 sec |
| 2 | Reverse Grip Bent-Over Rows | 3 | 6-24 (+max) | 45-120 sec |
| 3 | Seated Cable Rows | 3 | 6-24 (+max) | 45-120 sec |
| 4 | Barbell Shoulder Press | 3 | 6-24 (+max) | 45-120 sec |
| 5 | Power Partials | 3 | 6-24 (+max) | 45-120 sec |
| 6 | Dumbbell Raise | 3 | 6-24 (+max) | 45-120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat | 3-6 | 6-12 (+max) | 40-120 sec |
| 2 | Leg Press | 5 | 5-15 (+max) | 35-100 sec |
| 3 | Lying Leg Curls | 3 | 6-24 (+max) | 45-120 sec |
| 4 | Leg Extensions | 3 | 6-24 (+max) | 45-120 sec |
| 5 | Seated Calf Raise | 3 | Max | 60 sec |
| 6 | Dumbbell Shrug | 3 | Max | 60 sec |
| 6 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 12 workouts
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- Используйте «Мобильный ассистент», чтобы приступить к тренировкам.
Ваш мобильный ассистент на тренировке
Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.
