Mass Gain » Mass Gain: 3-day split
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Автор программы
The content of of the program
1 «12 тренировок»
Amount of training days: 12
Rest days: 11
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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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Standing Military Press | 3 | 6-10 | 60-65 sec |
| 2 | Upright Barbell Row | 3 | 8-10 | 60-70 sec |
| 3 | Dumbbell Shoulder Press | 3 | 8-10 | 60-70 sec |
| 4 | Front Two-Dumbbell Raise | 3 | 8-10 | 60-70 sec |
| 5 | Standing Low-Pulley Deltoid Raise | 3 | 8-10 | 60-70 sec |
| 6 | Close-Grip Barbell Bench Press | 3 | 8-10 | 60-70 sec |
| 7 | Dips - Triceps Version | 3 | 8-10 | 60-70 sec |
| 8 | Triceps Pushdown | 3 | 8-10 | 60-70 sec |
| 9 | Crunches | 3 | 15 | 45-55 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Clean Deadlift | 3 | 6-10 | 60-65 sec |
| 2 | Reverse Grip Bent-Over Rows | 3 | 8-10 | 60-70 sec |
| 3 | Seated Cable Rows | 3 | 8-10 | 60-70 sec |
| 4 | Wide-Grip Lat Pulldown | 3 | 8-10 | 60-70 sec |
| 5 | Dumbbell Raise | 3 | 8-10 | 60-70 sec |
| 6 | Straight-Arm Pulldown | 3 | 8-10 | 60-70 sec |
| 7 | Dumbbell Shrug | 3 | 8-10 | 60-70 sec |
| 8 | Incline Hammer Curls | 3 | 8-10 | 60-70 sec |
| 9 | Preacher Curl | 3 | 8-10 | 60-70 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 3 | 6-10 | 60-65 sec |
| 2 | Incline Dumbbell Press | 3 | 8-10 | 60-70 sec |
| 3 | Dumbbell Flyes | 3 | 8-10 | 60-70 sec |
| 4 | Cable Crossover | 3 | 8-10 | 60-70 sec |
| 5 | Barbell Full Squat | 3 | 6-10 | 60-65 sec |
| 6 | Leg Press | 3 | 8-10 | 60-70 sec |
| 7 | Lying Leg Curls | 3 | 8-10 | 60-70 sec |
| 8 | Leg Extensions | 3 | 8-10 | 60-70 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
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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.
