Mass Gain » Mass + relief: for girls on legs and buttocks
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Автор программы
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 | Hanging Leg Raise | 3 | 10-15 | 90-110 sec |
| 2 | Decline Crunch | 4 | 15-20 | 90-110 sec |
| 3 | Hyperextensions (Back Extensions) | 4 | 10-15 | 90-110 sec |
| 4 | Stiff-Legged Dumbbell Deadlift | 4 | 10-15 | 90-110 sec |
| 5 | Leg Press | 4 | 10-15 | 90-110 sec |
| 6 | Dumbbell Lunges | 4 | 10-15 | 90-110 sec |
| 7 | Thigh Abductor (а) | 4 | 15-20 | 90-110 sec |
| 8 | Thigh Adductor (а) | 4 | 15-20 | 90-110 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Incline Dumbbell Press | 4 | 10-15 | 90-110 sec |
| 2 | Butterfly | 4 | 10-15 | 90-110 sec |
| 3 | Standing Military Press | 4 | 10-15 | 90-110 sec |
| 4 | Power Partials | 4 | 10-15 | 90-110 sec |
| 5 | Bench Dips | 4 | 10-15 | 90-110 sec |
| 6 | Triceps Pushdown | 4 | 15-20 | 90-110 sec |
| 7 | Underhand Cable Pulldowns | 4 | 10-15 | 90-110 sec |
| 8 | Barbell Curl | 4 | 10-15 | 90-110 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Decline Crunch | 3 | 15-20 | 90-110 sec |
| 2 | Hanging Pike | 3 | 10-15 | 90-110 sec |
| 3 | Barbell Full Squat (а) | 4 | 10-15 | 90-110 sec |
| 4 | Barbell Side Split Squat (а) | 4 | 10-15 | 90-110 sec |
| 5 | Dumbbell Step Ups (b) | 4 | 10-15 | 90-110 sec |
| 6 | Standing Calf Raises (b) | 4 | 15-20 | 90-110 sec |
| 7 | Good Morning | 4 | 10-15 | 90-110 sec |
| 8 | Butt Lift (Bridge) | 4 | 15-20 | 90-110 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Hyperextensions (Back Extensions) | 3 | 10-15 | 90-110 sec |
| 2 | Tuck Crunch | 3 | 15-20 | 90-110 sec |
| 3 | Австралийские подтягивания | 4 | 10-15 | 90-110 sec |
| 4 | Bent-Arm Dumbbell Pullover | 4 | 10-15 | 90-110 sec |
| 5 | Wide-Grip Pulldown Behind The Neck | 4 | 10-15 | 90-110 sec |
| 6 | Seated Cable Rows | 4 | 10-15 | 90-110 sec |
| 7 | Plie Dumbbell Squat | 4 | 10-15 | 90-110 sec |
| 8 | Lying Leg Curls | 4 | 10-15 | 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 | Barbell Full Squat | 3 | 8-12 | 70-90 sec |
| 2 | Dumbbell Lunges | 3 | 10-15 | 90 sec |
| 3 | Plie Dumbbell Squat | 3 | 8-12 | 70-90 sec |
| 4 | Butt Lift (Bridge) | 3 | 8-12 | 70-90 sec |
| 5 | Crunches | 3 | 15-20 | 80-90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Stiff-Legged Barbell Deadlift | 3 | 8-12 | 70-90 sec |
| 2 | Dumbbell Bench Press | 3 | 8-12 | 70-90 sec |
| 3 | Wide-Grip Pulldown Behind The Neck | 3 | 8-12 | 70-90 sec |
| 4 | Seated Cable Rows | 3 | 8-12 | 70-90 sec |
| 5 | Incline Dumbbell Press | 3 | 8-12 | 70-90 sec |
| 6 | Dumbbell Flyes | 3 | 8-12 | 70-90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Hyperextensions (Back Extensions) | 3 | 15-20 | 80-90 sec |
| 2 | Dumbbell Lunges | 3 | 10-15 | 90 sec |
| 3 | One-Legged Cable Kickback | 3 | 10-15 | 90 sec |
| 4 | Lying Leg Curls | 3 | 8-12 | 70-90 sec |
| 5 | Bent-Knee Hip Raise | 3 | 15-20 | 80-90 sec |
| 6 | Arnold Dumbbell Press | 3 | 8-12 | 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.
