Mass Gain » Training program for increasing arm muscles
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The content of of the program
1 «16 тренировок (1 цикл)»
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 | Leg Press | 3 | 8-12 | 70-90 sec |
| 2 | Standing Calf Raises | 3 | 18-22 | 70 sec |
| 3 | Barbell Curl | 3 | 10-15 | 90 sec |
| 4 | Hammer Curls | 3 | 8-12 | 70-90 sec |
| 5 | Close-Grip EZ Bar Curl | 3 | 10-15 | 90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Dips - Triceps Version | 3 | 4-6 | 90-120 sec |
| 2 | Barbell Bench Press - Medium Grip | 3 | 8-12 | 70-90 sec |
| 3 | Incline Dumbbell Press | 2 | 8-10 | 90-120 sec |
| 4 | Upright Barbell Row | 3 | 10-15 | 90 sec |
| 5 | Dumbbell Shrug | 2 | 8-10 | 90-120 sec |
| 6 | Crunches | 3 | 10-15 | 90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat | 3 | 10-15 | 90 sec |
| 2 | Lying Leg Curls | 3 | 10-15 | 90 sec |
| 3 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 8-12 | 70-90 sec |
| 4 | Barbell Bench Press - Medium Grip | 3 | 10-15 | 90 sec |
| 5 | Triceps Pushdown | 3 | 8-12 | 70-90 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Clean Deadlift | 3 | 4-6 | 90-120 sec |
| 2 | Close-Grip Front Lat Pulldown | 2 | 8-10 | 90-120 sec |
| 3 | Bent Over Two-Arm Long Bar Row | 3 | 8-12 | 70-90 sec |
| 4 | Chin-Up | 2 | 8-10 | 90-120 sec |
| 5 | Crunches | 3 | 10-15 | 90 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 «16 тренировок (2 цикл)»
Amount of training days: 16
Rest days: 15
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Leg Press | 3 | 8-12 | 70-90 sec |
| 2 | Seated Calf Raise | 3 | 18-22 | 70 sec |
| 3 | Upright Barbell Row | 3 | 8-12 | 70-90 sec |
| 4 | Dumbbell Shrug | 2 | 8-10 | 90-120 sec |
| 5 | Barbell Bench Press - Medium Grip | 2 | 8-10 | 90-120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Dips - Triceps Version | 3 | 4-6 | 90-120 sec |
| 2 | Barbell Incline Bench Press Medium-Grip | 3 | 8-12 | 70-90 sec |
| 3 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 8-12 | 70-90 sec |
| 4 | Triceps Pushdown | 4 | 10-12 | 70-90 sec |
| 5 | Crunches | 3 | 10-15 | 90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat | 3 | 10-15 | 90 sec |
| 2 | Lying Leg Curls | 3 | 10-15 | 90 sec |
| 3 | Close-Grip Front Lat Pulldown | 2 | 8-10 | 90-120 sec |
| 4 | Chin-Up | 2 | 8-10 | 90-120 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Clean Deadlift | 3 | 4-6 | 90-120 sec |
| 2 | Bent Over Two-Arm Long Bar Row | 2 | 8-10 | 90-120 sec |
| 3 | Close-Grip EZ Bar Curl | 3 | 10-15 | 90 sec |
| 4 | Hammer Curls | 3 | 8-12 | 70-90 sec |
| 5 | Hanging Leg Raise | 3 | 10-15 | 90 sec |
| 8 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 16 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.
