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 924 scores 660 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 967 scores 700 kcal

They picked up this program

Aug 16 14:04
Nov 9 17:37
Dec 26 08:19
Nov 9 18:32
Oct 3 14:59
May 25 17:25
Apr 12 23:02
Apr 3 23:03
Mar 26 23:10
Feb 27 18:45
Feb 17 16:00
Sep 25 13:19
Jan 7 23:01
Apr 12 19:02
Jan 5 23:01
Jan 5 01:02
Dec 28 23:00
Dec 28 00:20
Dec 26 23:50
Dec 26 23:02

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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