Mass Gain » Training program for mass gain (for age 40+)
Beginner
Автор программы
The content of of the program
1 «12 тренировок»
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Pullups | 3 | 8-13 (+max) | 100 sec |
| 2 | Bent Over Two-Arm Long Bar Row | 3 | 10-15 | 90-120 sec |
| 3 | Straight-Arm Pulldown | 3 | 8-12 | 90-120 sec |
| 4 | Wide-Grip Pulldown Behind The Neck | 3 | 8-12 | 90-120 sec |
| 5 | Reverse Flyes | 3 | 8-12 | 90-120 sec |
| 6 | Dumbbell Shrug | 3 | 8-12 | 90-120 sec |
| 7 | Seated Dumbbell Curl | 3 | 10-15 | 90-120 sec |
| 8 | Preacher Curl | 3 | 8-12 | 90-120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Leg Press | 3 | 10-15 | 90-120 sec |
| 2 | Leg Extensions | 3 | 10-15 | 90-120 sec |
| 3 | Lying Leg Curls | 3 | 8-12 | 90-120 sec |
| 4 | Seated Calf Raise | 3 | 8-13 (+max) | 100 sec |
| 5 | Power Partials | 3 | 8-12 | 90-120 sec |
| 6 | One-Arm Dumbbell Row | 3 | 8-12 | 90-120 sec |
| 7 | Standing Military Press | 3 | 8-12 | 90-120 sec |
| 8 | Front Two-Dumbbell Raise | 3 | 8-12 | 90-120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Incline Dumbbell Press | 3 | 10-15 | 90-120 sec |
| 2 | Cable Crossover | 4 | 8-12 | 90-120 sec |
| 3 | Butterfly | 4 | 8-12 | 90-120 sec |
| 4 | Pushups | 3 | 8-12 | 90-120 sec |
| 5 | Standing Dumbbell Triceps Extension | 3 | 8-12 | 90-120 sec |
| 6 | Triceps Pushdown (a) | 3 | 10-15 | 90-120 sec |
| 7 | Pushups (Close and Wide Hand Positions) (a) | 3 | 8-12 | 90-120 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
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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.
