Mass Gain » Mass Gain for Men — Routine For Gym

Mass Gain » Mass Gain for Men — Routine For Gym

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 «15 тренировок»

Duration in days: 29 Amount of training days: 15 Rest days: 14
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
1Hyperextensions (Back Extensions) 310-15 70-80 sec
2Clean Deadlift 56-10 70-80 sec
3Barbell Bench Press - Medium Grip 56-10 70-80 sec
4Incline Dumbbell Press 48-12 70-80 sec
5Wide-Grip Rear Pull-Up 48-12 70-80 sec
6Bent Over Barbell Row 48-12 70-80 sec
7 310-15 70-80 sec
2 day (rest)
3 day
1Dips - Triceps Version 56-10 70-80 sec
2Chin-Up 48-12 70-80 sec
3Close-Grip Barbell Bench Press 56-10 70-80 sec
4Standing Dumbbell Triceps Extension 310-15 70-80 sec
5Barbell Curl 48-12 70-80 sec
6Hammer Curls 310-15 70-80 sec
7Palms-Up Barbell Wrist Curl Over A Bench 310-15 70-80 sec
8Palms-Down Wrist Curl Over A Bench 310-15 70-80 sec
4 day (rest)
5 day
1Barbell Full Squat 56-10 70-80 sec
2Barbell Lunge 310-15 70-80 sec
3Dumbbell Shoulder Press 310-15 70-80 sec
4Standing Barbell Press Behind Neck 48-12 70-80 sec
5Upright Barbell Row 310-15 70-80 sec
6Power Partials 310-15 70-80 sec
7Decline Crunch 310-15 70-80 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 15 workouts

Workout #1
57 min
3×10
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 7.07 T 1129 scores 810 kcal
Workout #2
62 min
5×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
3×10
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
> 4.36 T 841 scores 600 kcal
Workout #3
52 min
5×8
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
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
> 6.11 T 875 scores 630 kcal

They picked up this program

Feb 4 00:24
Dec 15 21:09
Dec 16 11:40
Dec 16 10:48
Sep 30 05:44
May 20 22:34
Jan 4 23:01
Dec 16 19:28
Nov 3 10:24
Dec 16 20:21
Sep 11 15:14
Oct 14 20:50
Dec 15 10:53
Nov 26 11:31
Dec 16 06:58
Sep 7 20:13
Jun 10 02:27
Apr 8 23:00
Apr 25 18:33

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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