Mass Gain » Male complex for a mass of "five in one"
Experienced
Автор программы
The content of of the program
1 «20 тренировок»
Amount of training days: 20
Rest days: 6
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 | 4 | 4-10 | 60-120 sec |
| 2 | Clean Deadlift | 4 | 4-10 | 60-120 sec |
| 3 | Barbell Lunge | 4 | 4-10 | 60-120 sec |
| 4 | Hyperextensions (Back Extensions) | 4 | 4-10 | 60-120 sec |
| 5 | Lying Leg Curls | 3 | 10-15 | 50-70 sec |
| 6 | Приседания с выпрыгиванием | 4 | 4-10 | 60-120 sec |
| 2 day | ||||
| 1 | Elliptical Trainer | 1 | 5 min | 40 sec |
| 2 | Standing Military Press (a) | 3 | 6-10 | 60-120 sec |
| 3 | Power Partials (a) | 3 | 10-15 | 50-70 sec |
| 4 | Elliptical Trainer | 1 | 5 min | 40 sec |
| 5 | Dumbbell Shoulder Press (b) | 3 | 6-10 | 60-120 sec |
| 6 | Upright Barbell Row (b) | 3 | 10-15 | 50-70 sec |
| 7 | Elliptical Trainer | 1 | 5 min | 40 sec |
| 8 | Decline Crunch (c) | 3 | 10-15 | 50-70 sec |
| 9 | Подъём ног в упоре сидя (c) | 3 | 10-15 | 50-70 sec |
| 10 | Elliptical Trainer | 1 | 5 min | 40 sec |
| 3 day | ||||
| 1 | Подтягивания широким хватом к груди (a) | 3 | 6-10 | 60-120 sec |
| 2 | Bent Over Barbell Row (a) | 3 | 6-10 | 60-120 sec |
| 3 | Seated Cable Rows (a) | 3 | 6-10 | 60-120 sec |
| 4 | Barbell Bench Press - Medium Grip (b) | 3 | 6-10 | 60-120 sec |
| 5 | Incline Dumbbell Press (b) | 3 | 6-10 | 60-120 sec |
| 6 | Butterfly (b) | 3 | 10-15 | 50-70 sec |
| 7 | Barbell Shrug (c) | 3 | 10-15 | 50-70 sec |
| 8 | Разведение рук с гантелями в стороны в наклоне (c) | 3 | 10-15 | 50-70 sec |
| 9 | Bent-Arm Dumbbell Pullover (c) | 3 | 10-15 | 50-70 sec |
| 4 day | ||||
| 1 | Hanging Leg Raise | 4 | 10-15 | 50-120 sec |
| 2 | Dumbbell Lunges | 4 | 10-15 | 50-120 sec |
| 3 | Подтягивания в гравитроне | 4 | 10-15 | 50-120 sec |
| 4 | Push-Up Wide | 4 | 10-15 | 50-120 sec |
| 5 | Hyperextensions (Back Extensions) | 4 | 10-15 | 50-120 sec |
| 6 | Планка | 1 | 60 sec | 20 sec |
| 7 | Elliptical Trainer | 1 | 5 min | 40 sec |
| 5 day | ||||
| 1 | Chin-Up (a) | 3 | 10-15 | 50-70 sec |
| 2 | Alternate Incline Dumbbell Curl (a) | 3 | 10-15 | 50-70 sec |
| 3 | Dips - Triceps Version (b) | 3 | 10-15 | 50-70 sec |
| 4 | Lying Dumbbell Tricep Extension (b) | 3 | 10-15 | 50-70 sec |
| 5 | Barbell Curl (c) | 3 | 10-15 | 50-70 sec |
| 6 | Triceps Pushdown (c) | 3 | 10-15 | 50-70 sec |
| 7 | Reverse Barbell Preacher Curls (d) | 3 | 10-15 | 50-70 sec |
| 8 | Seated Palm-Up Barbell Wrist Curl (d) | 3 | 10-15 | 50-70 sec |
| 6 day (rest) | ||||
| 7 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 20 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.
