Mass Gain » Chest Active
Experienced
Автор программы
The content of of the program
1 «1 месяц»
Amount of training days: 16
Rest days: 10
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 Bench Press - Medium Grip | 3-4 | 8-12 | 90-180 sec |
| 2 | Incline Dumbbell Press | 3 | 10-15 | 60-120 sec |
| 3 | Dumbbell Flyes | 2-3 | 12-20 | 45-90 sec |
| 4 | Triceps Pushdown | 3 | 10-15 | 60-120 sec |
| 5 | Cable One Arm Tricep Extension | 2-3 | 12-20 | 45-90 sec |
| 6 | Ab Crunch Machine | 2-3 | 12-20 | 45-90 sec |
| 2 day | ||||
| 1 | Barbell Full Squat | 3-4 | 8-12 | 90-180 sec |
| 2 | Leg Press | 3 | 10-15 | 60-120 sec |
| 3 | Leg Extensions | 2-3 | 12-20 | 45-90 sec |
| 4 | Stiff-Legged Barbell Deadlift | 3 | 10-15 | 60-120 sec |
| 5 | Lying Leg Curls | 2-3 | 12-20 | 45-90 sec |
| 6 | Standing Calf Raises | 2-3 | 12-20 | 45-90 sec |
| 3 day (rest) | ||||
| 4 day | ||||
| 1 | Smith Machine Overhead Shoulder Press | 3-4 | 8-12 | 90-180 sec |
| 2 | Power Partials | 3 | 10-15 | 60-120 sec |
| 3 | Lying Rear Delt Raise | 3 | 10-15 | 60-120 sec |
| 4 | Front Two-Dumbbell Raise | 3 | 10-15 | 60-120 sec |
| 5 | Butterfly | 2-3 | 12-20 | 45-90 sec |
| 6 | Cable Crossover | 2-3 | 12-20 | 45-90 sec |
| 5 day | ||||
| 1 | Bent Over Barbell Row | 3-4 | 8-12 | 90-180 sec |
| 2 | Wide-Grip Pulldown Behind The Neck | 3 | 10-15 | 60-120 sec |
| 3 | Underhand Cable Pulldowns | 3 | 10-15 | 60-120 sec |
| 4 | Barbell Curl | 3 | 10-15 | 60-120 sec |
| 5 | Concentration Curls | 2-3 | 12-20 | 45-90 sec |
| 6 | Barbell Shrug | sec | ||
| 7 | Oblique Crunches - On The Floor | 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 16 workouts
2 «2 месяц»
Amount of training days: 16
Rest days: 10
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Incline Bench Press Medium-Grip | 3-4 | 8-12 | 90-180 sec |
| 2 | Dumbbell Bench Press | 3 | 10-15 | 60-120 sec |
| 3 | Incline Dumbbell Flyes | 2-3 | 12-20 | 45-90 sec |
| 4 | Reverse Grip Triceps Pushdown | 3 | 10-15 | 60-120 sec |
| 5 | Triceps Pushdown - Rope Attachment | 2-3 | 12-20 | 45-90 sec |
| 6 | Ab Crunch Machine | 2-3 | 12-20 | 45-90 sec |
| 2 day | ||||
| 1 | Barbell Full Squat | 3-4 | 8-12 | 90-180 sec |
| 2 | Narrow Stance Leg Press | 3 | 10-15 | 60-120 sec |
| 3 | Leg Extensions | 2-3 | 12-20 | 45-90 sec |
| 4 | Romanian Deadlift from Deficit | 3 | 10-15 | 60-120 sec |
| 5 | Lying Leg Curls | 2-3 | 12-20 | 45-90 sec |
| 6 | Seated Calf Raise | 2-3 | 12-20 | 45-90 sec |
| 3 day (rest) | ||||
| 4 day | ||||
| 1 | Dumbbell Shoulder Press | 3-4 | 8-12 | 90-180 sec |
| 2 | Seated Side Lateral Raise | 3 | 10-15 | 60-120 sec |
| 3 | Lying Rear Delt Raise | 3 | 10-15 | 60-120 sec |
| 4 | Front Two-Dumbbell Raise | 3 | 10-15 | 60-120 sec |
| 5 | Butterfly | 2-3 | 12-20 | 45-90 sec |
| 6 | Cable Crossover | 2-3 | 12-20 | 45-90 sec |
| 5 day | ||||
| 1 | Close-Grip Front Lat Pulldown | 3-4 | 8-12 | 90-180 sec |
| 2 | V-Bar Pulldown | 3 | 10-15 | 60-120 sec |
| 3 | Seated Cable Rows | 3 | 10-15 | 60-120 sec |
| 4 | Hammer Curls | 3 | 10-15 | 60-120 sec |
| 5 | Dumbbell Prone Incline Curl | 2-3 | 12-20 | 45-90 sec |
| 6 | Dumbbell Shrug | 3 | 10-15 | 60-120 sec |
| 7 | Oblique Crunches - On The Floor | 2-3 | 12-20 | 45-90 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 16 workouts
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