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
6Wide-Grip Rear Pull-Up 48-12 70-80 sec
7Bent Over Barbell Row 48-12 70-80 sec
8 310-15 70-80 sec
2 day (rest)
3 day
1Dips - Triceps Version 56-10 70-80 sec
2Dips - Triceps Version 56-10 70-80 sec
3Chin-Up 48-12 70-80 sec
4Chin-Up 48-12 70-80 sec
5Close-Grip Barbell Bench Press 56-10 70-80 sec
6Standing Dumbbell Triceps Extension 310-15 70-80 sec
7Barbell Curl 48-12 70-80 sec
8Hammer Curls 310-15 70-80 sec
9Palms-Up Barbell Wrist Curl Over A Bench 310-15 70-80 sec
10Palms-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
8Decline Crunch 310-15 70-80 sec
9Decline 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
64 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
4×10
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 7.5 T 1304 scores 930 kcal
Workout #2
80 min
5×8
Rest: 70 sec
heavy
5×10
Rest: 80 sec
very hard
4×8
Rest: 70 sec
heavy
4×10
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
> 4.71 T 1169 scores 840 kcal
Workout #3
66 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
3×12
Rest: 70 sec
heavy
3×15
Rest: 80 sec
very hard
> 6.57 T 994 scores 710 kcal

They picked up this program

Feb 4 00:24
Aug 16 15:51
Aug 16 12:29
Aug 17 10:50
Aug 18 13:14
Jun 21 16:07
Aug 16 15:57
Jan 4 23:01
Aug 17 05:43
Aug 12 18:42
Aug 17 20:42
Sep 11 15:14
Jul 29 19:10
Oct 14 20:50
Apr 26 07:07
Apr 12 14:39
Nov 26 11:31
Jan 10 05:03
Sep 7 20:13

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