Mass Gain » For beginners: machines only, fullbody training

Mass Gain » For beginners: machines only, fullbody training

Beginner
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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
> 12.56 T 1424 scores 1000 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
> 10.04 T 1210 scores 850 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
3×10
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
> 12.49 T 1420 scores 1000 kcal

They picked up this program

Apr 26 11:51
Feb 4 03:32
May 11 18:39
Nov 1 20:26
Feb 3 07:26
Dec 8 16:37
Apr 18 16:14
May 23 02:25
Dec 17 17:47
Jan 2 00:31
Jan 31 18:27
Dec 16 08:07
Nov 8 10:30
Feb 2 23:02
Sep 9 22:30
Jul 31 23:05
Jun 16 00:05
Oct 8 07:02
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  1. Зарегистрируйтесь в сервисе Atletiq.com
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  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.


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помогает вам во время тренировки