Mass Gain » Mass Gain for Men, no exercises for legs

Mass Gain » Mass Gain for Men, no exercises for legs

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 «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
1Hanging Leg Raise 310-15 40-75 sec
2Hanging Leg Raise 310-15 40-75 sec
3Barbell Bench Press - Medium Grip 55-10 65-75 sec
4Incline Dumbbell Press 46-12 65-80 sec
5Butterfly 310-15 40-75 sec
6Подтягивания широким хватом к груди 310-15 40-75 sec
7Seated Cable Rows 310-15 40-75 sec
8Bent-Arm Dumbbell Pullover 310-15 40-75 sec
2 day (rest)
3 day
1Crunches 310-15 40-75 sec
2Crunches 310-15 40-75 sec
3Hyperextensions (Back Extensions) 310-15 40-75 sec
4Standing Military Press 55-10 65-75 sec
5Dumbbell Shoulder Press 46-12 65-80 sec
6Power Partials 310-15 40-75 sec
7Upright Barbell Row 310-15 40-75 sec
8Barbell Shrug 310-15 40-75 sec
4 day (rest)
5 day
1Decline Crunch 310-15 40-75 sec
2Decline Crunch 310-15 40-75 sec
3Decline Crunch 310-15 40-75 sec
4Dips - Triceps Version 55-10 65-75 sec
5Dips - Triceps Version 55-10 65-75 sec
6Lying Dumbbell Tricep Extension 310-15 40-75 sec
7Chin-Up 46-12 65-80 sec
8Chin-Up 46-12 65-80 sec
9Hammer Curls 310-15 40-75 sec
10Concentration Curls 310-15 40-75 sec
11Palms-Up Barbell Wrist Curl Over A Bench 310-15 40-75 sec
12Palms-Down Wrist Curl Over A Bench 310-15 40-75 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

Workout #1
58 min
3×10
Rest: 70 sec
heavy
3×12
Rest: 65 sec
heavy
5×5
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 4.95 T 996 scores 710 kcal
Workout #2
58 min
3×10
Rest: 70 sec
heavy
3×12
Rest: 65 sec
heavy
3×10
Rest: 70 sec
heavy
5×5
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 4.12 T 813 scores 580 kcal
Workout #3
88 min
3×10
Rest: 70 sec
heavy
3×12
Rest: 65 sec
heavy
3×15
Rest: 65 sec
very hard
5×5
Rest: 70 sec
heavy
5×8
Rest: 65 sec
heavy
3×10
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 2.03 T 1171 scores 840 kcal

They picked up this program

Jun 25 20:21
Jul 21 20:44
Jul 20 21:05
Aug 16 14:04
Jul 19 16:32
Jul 18 16:34
Apr 4 20:03
Jul 18 12:20
Jul 21 18:12
Jul 20 11:48
Jul 19 15:02
May 20 12:28
Apr 22 07:30
Jul 19 18:59
Apr 12 14:39
Feb 25 18:58
Jul 20 18:27
Nov 21 03:15

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