Mass Gain » Chest training program
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The content of of the program
1 «16 тренировок»
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 5 | 8-12 | 90-110 sec |
| 2 | Barbell Incline Bench Press Medium-Grip | 4 | 10-15 | 90-110 sec |
| 3 | Incline Dumbbell Press | 5 | 8-12 | 90-110 sec |
| 4 | Dips - Triceps Version | 5 | 8-12 | 90-110 sec |
| 5 | Cable Crossover | 4 | 10-15 | 90-110 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Barbell Full Squat | 4 | 10-15 | 90-110 sec |
| 2 | Leg Press | 4 | 10-15 | 90-110 sec |
| 3 | Stiff-Legged Barbell Deadlift | 4 | 10-15 | 90-110 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 5 | 8-12 | 90-110 sec |
| 2 | Incline Dumbbell Press | 4 | 10-15 | 90-110 sec |
| 3 | Dumbbell Flyes | 4 | 10-15 | 90-110 sec |
| 4 | Barbell Bench Press - Medium Grip (a) | 5 | 8-12 | 90-110 sec |
| 5 | Standing Overhead Barbell Triceps Extension (a) | 5 | 8-12 | 90-110 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Bent Over Barbell Row | 5 | 8-12 | 90-110 sec |
| 2 | Подтягивания широким хватом к груди | 4 | 12-15 (+max) | 110 sec |
| 3 | Dumbbell One-Arm Upright Row | 3 | 8-12 | 90-110 sec |
| 4 | Seated Cable Rows | 4 | 10-15 | 90-110 sec |
| 5 | Hammer Curls (a) | 5 | 8-12 | 90-110 sec |
| 6 | Dumbbell Alternate Bicep Curl (a) | 5 | 8-12 | 90-110 sec |
| 8 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
2 «12 тренировок»
Amount of training days: 12
Rest days: 11
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Decline Crunch | 3 | 10-15 | 70-90 sec |
| 2 | Barbell Bench Press - Medium Grip | 5 | 6-10 | 70-90 sec |
| 3 | Incline Dumbbell Press | 3 | 4-12 | 60-80 sec |
| 4 | Dumbbell Flyes | 3 | 10-15 | 70-90 sec |
| 5 | Barbell Full Squat | 3 | 4-12 | 60-80 sec |
| 6 | Leg Extensions | 3 | 10-15 | 70-90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | 3 | 10-15 | 70-90 sec | |
| 2 | Standing Military Press | 3 | 4-12 | 60-80 sec |
| 3 | Dips - Triceps Version | 3 | 4-12 | 60-80 sec |
| 4 | Chin-Up | 3 | 4-12 | 60-80 sec |
| 5 | Barbell Curl | 3 | 10-15 | 70-90 sec |
| 6 | Upright Barbell Row | 3 | 10-15 | 70-90 sec |
| 7 | Power Partials | 3 | 10-15 | 70-90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Hyperextensions (Back Extensions) | 3 | 10-15 | 70-90 sec |
| 2 | Clean Deadlift | 5 | 6-10 | 70-90 sec |
| 3 | Wide-Grip Pulldown Behind The Neck | 3 | 4-12 | 60-80 sec |
| 4 | Bent Over Barbell Row | 3 | 4-12 | 60-80 sec |
| 5 | Seated Cable Rows | 3 | 10-15 | 70-90 sec |
| 6 | Push-Up Wide | 3 | 4-12 | 60-80 sec |
| 7 | Bent-Arm Dumbbell Pullover | 3 | 10-15 | 70-90 sec |
| 6 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 12 workouts
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.
