Mass Gain » For the Back: Mass and Strength

Mass Gain » For the Back: Mass and Strength

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «16 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
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
1Decline Crunch 310-15 60-80 sec
2Hyperextensions (Back Extensions) 310-15 60-80 sec
3Clean Deadlift 54-10 70-80 sec
4Barbell Shrug 310-15 60-80 sec
5Good Morning 48-12 60-80 sec
6Standing Military Press 48-12 60-80 sec
7Power Partials 310-15 60-80 sec
2 day (rest)
3 day
1Barbell Full Squat 54-10 70-80 sec
2Lying Leg Curls 310-15 60-80 sec
3Leg Extensions 310-15 60-80 sec
4Dumbbell Bench Press 54-10 70-80 sec
5Dumbbell Flyes 310-15 60-80 sec
4 day (rest)
5 day
1 310-15 60-80 sec
2Wide-Grip Rear Pull-Up 48-12 60-80 sec
3Bent Over Barbell Row 54-10 70-80 sec
4V-Bar Pulldown 48-12 60-80 sec
5Dips - Triceps Version 310-15 60-80 sec
6Barbell Curl 310-15 60-80 sec
7Bent-Arm Dumbbell Pullover 310-15 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 16 workouts

Workout #1
56 min
3×10
Rest: 75 sec
very hard
3×10
Rest: 75 sec
very hard
5×4
Rest: 80 sec
heavy
3×10
Rest: 75 sec
very hard
4×8
Rest: 75 sec
very hard
4×8
Rest: 75 sec
very hard
3×10
Rest: 75 sec
very hard
> 4.67 T 1092 scores 780 kcal
Workout #2
42 min
5×4
Rest: 80 sec
heavy
3×10
Rest: 75 sec
very hard
3×10
Rest: 75 sec
very hard
5×4
Rest: 80 sec
heavy
3×10
Rest: 75 sec
very hard
> 5.13 T 682 scores 490 kcal
Workout #3
56 min
3×7
Rest: 75 sec
very hard
4×8
Rest: 75 sec
very hard
5×4
Rest: 80 sec
heavy
4×8
Rest: 75 sec
very hard
3×10
Rest: 75 sec
very hard
3×10
Rest: 75 sec
very hard
3×10
Rest: 75 sec
very hard
> 3.77 T 1231 scores 880 kcal

They picked up this program

Aug 16 16:04
Sep 2 18:54
Sep 1 08:40
Dec 26 10:19
Sep 17 16:16
Sep 17 07:58
Apr 12 16:39
Dec 15 12:59
Jun 17 20:45
Mar 24 10:56
May 25 19:25
Apr 13 01:02
Apr 4 01:03
Mar 27 01:10
Feb 27 20:45
Feb 17 18:00
Sep 25 15:19
Jan 8 01:01
Apr 12 21:02
Jan 6 01:01

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mass Gain
Intermediate
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Mobile Assistant

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
помогает вам во время тренировки