Mass Gain » For beginners: machines only, fullbody training

Beginner

Установи приложение AtletIQ,
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Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 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)SetsReps Rest between sets
1 day
1Leg Press 36-15 50-90 sec
2Seated Cable Rows 36-15 50-90 sec
3Machine Bench Press 36-16 (+max) 50-90 sec
4Wide-Grip Pulldown Behind The Neck 36-15 50-90 sec
5Standing Biceps Cable Curl 36-15 50-90 sec
6Triceps Pushdown 36-15 50-90 sec
7Crunches 3Max 50 sec
8Hyperextensions (Back Extensions) 3Max 50 sec
9Seated Calf Raise 3Max 50 sec
2 day (rest)
3 day
1Lying Leg Curls 36-15 50-90 sec
2Low Pulley Row To Neck 36-15 50-90 sec
3Butterfly 36-15 50-90 sec
4Machine Shoulder (Military) Press 36-16 (+max) 50-90 sec
5Standing One-Arm Cable Curl 36-15 50-90 sec
6Triceps Pushdown 36-15 50-90 sec
7Ab Crunch Machine 3Max 50 sec
8Hyperextensions (Back Extensions) 3Max 50 sec
9Seated Calf Raise 3Max 50 sec
4 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

Workout #1
64 min
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
1×8
Rest: 80 sec
heavy
1×10
Rest: 60 sec
heavy
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
3×25 max
Rest: 50 sec
to failure
3×25 max
Rest: 50 sec
to failure
3×25 max
Rest: 50 sec
to failure
> 12.51 T 762 scores 550 kcal
Workout #2
64 min
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
1×8
Rest: 80 sec
heavy
1×10
Rest: 60 sec
heavy
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
moderate
1×12
Rest: 75 sec
moderate
1×10
Rest: 70 sec
heavy
3×25 max
Rest: 50 sec
to failure
3×25 max
Rest: 50 sec
to failure
3×25 max
Rest: 50 sec
to failure
> 9.83 T 708 scores 510 kcal
Workout #3
65 min
1×8
Rest: 90 sec
heavy
1×10
Rest: 80 sec
heavy
1×12
Rest: 70 sec
heavy
1×8
Rest: 90 sec
heavy
1×10
Rest: 80 sec
heavy
1×12
Rest: 70 sec
heavy
1×10
Rest: 55 sec
heavy
1×10
Rest: 55 sec
heavy
1×10
Rest: 55 sec
very hard
1×8
Rest: 90 sec
heavy
1×10
Rest: 80 sec
heavy
1×12
Rest: 70 sec
heavy
1×8
Rest: 90 sec
heavy
1×10
Rest: 80 sec
heavy
1×12
Rest: 70 sec
heavy
1×8
Rest: 90 sec
heavy
1×10
Rest: 80 sec
heavy
1×12
Rest: 70 sec
heavy
3×25 max
Rest: 50 sec
to failure
3×25 max
Rest: 50 sec
to failure
3×25 max
Rest: 50 sec
to failure
> 12.46 T 811 scores 580 kcal

They picked up this program

Jan 15 20:05
Jan 19 20:38
Dec 13 14:35
Jan 17 09:35
Jan 18 07:06
Jan 11 23:10
Jan 9 09:56
Jan 2 23:00
Jan 12 21:14
Dec 28 23:00
Dec 31 09:38
Dec 28 23:00
Dec 28 23:00
Dec 28 23:00
Dec 28 05:07
Dec 28 00:50
Dec 28 00:20
Dec 28 18:22
Jan 8 18:20

Установи приложение AtletIQ,
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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. 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.


Посмотрите, как мобильный ассистент
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