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Mass Gain » Chest Active

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «1 месяц»

Duration in days: 26 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)SetsReps Rest between sets
1 day
1Barbell Bench Press - Medium Grip 3-48-12 90-180 sec
2Incline Dumbbell Press 310-15 60-120 sec
3Dumbbell Flyes 2-312-20 45-90 sec
4Triceps Pushdown 310-15 60-120 sec
5Cable One Arm Tricep Extension 2-312-20 45-90 sec
6Ab Crunch Machine 2-312-20 45-90 sec
2 day
1Barbell Full Squat 3-48-12 90-180 sec
2Leg Press 310-15 60-120 sec
3Leg Extensions 2-312-20 45-90 sec
4 Stiff-Legged Barbell Deadlift 310-15 60-120 sec
5Lying Leg Curls 2-312-20 45-90 sec
6Standing Calf Raises 2-312-20 45-90 sec
3 day (rest)
4 day
1Smith Machine Overhead Shoulder Press 3-48-12 90-180 sec
2Power Partials 310-15 60-120 sec
3Lying Rear Delt Raise 310-15 60-120 sec
4Front Two-Dumbbell Raise 310-15 60-120 sec
5Butterfly 2-312-20 45-90 sec
6Cable Crossover 2-312-20 45-90 sec
5 day
1Bent Over Barbell Row 3-48-12 90-180 sec
2Wide-Grip Pulldown Behind The Neck 310-15 60-120 sec
3Underhand Cable Pulldowns 310-15 60-120 sec
4Barbell Curl 310-15 60-120 sec
5Concentration Curls 2-312-20 45-90 sec
6Barbell Shrug sec
7Oblique 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

Workout #1
58 min
4×8
Rest: 180 sec
heavy
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
> 5.02 T 492 scores 350 kcal
Workout #2
58 min
4×8
Rest: 180 sec
heavy
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
> 11.07 T 497 scores 360 kcal
Workout #3
60 min
4×8
Rest: 180 sec
heavy
3×10
Rest: 120 sec
moderate
3×10
Rest: 120 sec
moderate
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
> 3.52 T 560 scores 400 kcal

2 «2 месяц»

Duration in days: 26 Amount of training days: 16 Rest days: 10
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Incline Bench Press Medium-Grip 3-48-12 90-180 sec
2Dumbbell Bench Press 310-15 60-120 sec
3Incline Dumbbell Flyes 2-312-20 45-90 sec
4Reverse Grip Triceps Pushdown 310-15 60-120 sec
5Triceps Pushdown - Rope Attachment 2-312-20 45-90 sec
6Ab Crunch Machine 2-312-20 45-90 sec
2 day
1Barbell Full Squat 3-48-12 90-180 sec
2Narrow Stance Leg Press 310-15 60-120 sec
3Leg Extensions 2-312-20 45-90 sec
4Romanian Deadlift from Deficit 310-15 60-120 sec
5Lying Leg Curls 2-312-20 45-90 sec
6Seated Calf Raise 2-312-20 45-90 sec
3 day (rest)
4 day
1Dumbbell Shoulder Press 3-48-12 90-180 sec
2Seated Side Lateral Raise 310-15 60-120 sec
3Lying Rear Delt Raise 310-15 60-120 sec
4Front Two-Dumbbell Raise 310-15 60-120 sec
5Butterfly 2-312-20 45-90 sec
6Cable Crossover 2-312-20 45-90 sec
5 day
1Close-Grip Front Lat Pulldown 3-48-12 90-180 sec
2V-Bar Pulldown 310-15 60-120 sec
3Seated Cable Rows 310-15 60-120 sec
4Hammer Curls 310-15 60-120 sec
5Dumbbell Prone Incline Curl 2-312-20 45-90 sec
6Dumbbell Shrug 310-15 60-120 sec
7Oblique Crunches - On The Floor 2-312-20 45-90 sec
6 day (rest)
7 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 16 workouts

Workout #1
58 min
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
> 5.02 T 501 scores 360 kcal
Workout #2
58 min
4×8
Rest: 180 sec
heavy
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
> 9.35 T 509 scores 370 kcal
Workout #3
60 min
4×8
Rest: 180 sec
heavy
3×10
Rest: 120 sec
moderate
3×10
Rest: 120 sec
moderate
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
> 3.12 T 560 scores 400 kcal

They picked up this program

Jul 12 11:51
Oct 23 15:49
Jun 12 23:24
May 14 22:56
Aug 20 10:57
Jul 14 13:34
Jul 15 08:11
Mar 23 23:47
Jun 21 15:59
Jul 9 19:20
May 2 09:55
Jul 8 17:30
May 27 08:26
Jun 24 09:50
Aug 10 11:40
Mar 26 09:20
Jul 11 19:17

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. 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.


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