Требуется уровень 
«Advanced 1»
Mass Gain » Knight

Mass Gain » Knight

Experienced
320 points
Allowed for status «VIP»
Level «Advanced 1» is required or you can pay 320 points / what is it? .

Автор программы

The content of of the program

1 «Сила+Гипертрофия+Выносливость (8 тренировок по 12 упражнений)»

Duration in days: 82 Amount of training days: 48 Rest days: 34
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
1Pullups 0 sec
2One-Arm Dumbbell Row 312-14 90 sec
3Отжимания на одной руке с подставкой 3-410-14 90 sec
4Push-Ups With Feet Elevated (b)3-412-19 40-120 sec
5Dumbbell Flyes (b)3-410-12 60 sec
6Dumbbell One-Arm Triceps Extension (с)46-12 60 sec
7Bench Dips (с)3-415-20 40-120 sec
8Reverse Crunch 1-225 60 sec
2 day
1Stiff-Legged Dumbbell Deadlift (a)3-414-18 40 sec
2Superman (a)315-20 40 sec
3Приседания на одной ноге 4-57-8 120 sec
4Dumbbell Lunges (b)3-48-14 90 sec
5Прыжки из приседа с отягощением (b)48-12 120 sec
6Standing Dumbbell Calf Raise 3-416-22 60 sec
7Tuck Crunch (c)2-320 20 sec
8Reverse Crunch (c)2-320 20 sec
9Alternate Heel Touchers (c)2-320 20 sec
10Toe Touchers (c)2-320 20 sec
11Планка (c)2-380 sec-100 sec 20 sec
3 day (rest)
4 day
1Dumbbell One-Arm Shoulder Press 48-12 (+max) 60-80 sec
2Front Two-Dumbbell Raise (a)46-12 60 sec
3Power Partials (a)46-12 60 sec
4Seated Bent-Over Rear Delt Raise (a)46-12 60 sec
5Chin-Up 0 sec
6Concentration Curls 46-12 60 sec
7Palms-Up Dumbbell Wrist Curl Over A Bench 46-12 40 sec
8Crunches 2-330 40 sec
5 day
1Wide-Grip Rear Pull-Up 0 sec
2Cuban Press 46-12 60 sec
3Standing Dumbbell Upright Row (a)3-56-12 (+max) 60-80 sec
4Dumbbell Raise (a)3-56-12 (+max) 60-80 sec
5Dumbbell Shrug (a)3-412-18 60 sec
6 (b)3-49-12 15 sec
7Isometric Neck Exercise - Front And Back (b)3-48-12 40 sec
8Hanging Pike 3-49-12 60 sec
9Reverse Crunch 1-225 60 sec
6 day (rest)
7 day (rest)
8 day
1Подтягивания широким хватом к груди 0 sec
2One-Arm Dumbbell Row 4-57-10 60 sec
3Single-Arm Push-Up 0 sec
4Push-Up Wide (b)3-415-20 40-120 sec
5Dumbbell Flyes (b)3-46-8 (+max) 80 sec
6Dumbbell Bench Press (b)3-46-8 (+max) 80 sec
7Bent-Arm Dumbbell Pullover 3-56-12 (+max) 60-80 sec
8Lying Dumbbell Tricep Extension 47-12 60 sec
9Tricep Dumbbell Kickback 47-12 60 sec
10Crunches 2-330 40 sec
9 day
1Stiff-Legged Dumbbell Deadlift (a)3-410-12 40 sec
2Dumbbell Side Bend (a)3-48-14 40 sec
3Superman (a)320-25 40 sec
4Iron Cross 3-56-12 (+max) 60-80 sec
5Приседания на одной ноге 39-10 (+max) 120 sec
6Dumbbell Step Ups 38-14 120 sec
7Прыжки из приседа с отягощением 49-10 120 sec
8Standing Dumbbell Calf Raise 3-416-22 60 sec
9Reverse Crunch (b)2-320 20 sec
10Oblique Crunches - On The Floor (b)2-320 20 sec
11Toe Touchers (b)2-320 20 sec
12Tuck Crunch (b)2-320 20 sec
10 day (rest)
11 day
1Handstand Push-Ups 3-47-10 (+max) 60-120 sec
2Arnold Dumbbell Press 3-48-12 (+max) 60-80 sec
3Seated Side Lateral Raise (b)46-12 60 sec
4Front Dumbbell Raise (b)46-12 60 sec
5Bent Over Dumbbell Rear Delt Raise With Head On Bench (b)46-12 60 sec
6Dumbbell One-Arm Shoulder Press 48-12 (+max) 60-80 sec
7 0 sec
8Dumbbell Alternate Bicep Curl 48-12 60 sec
9Palms-Down Dumbbell Wrist Curl Over A Bench 46-12 40 sec
10Tuck Crunch 1-225 60 sec
12 day
1Wide-Grip Rear Pull-Up 0 sec
2Cuban Press 46-12 60 sec
3Standing Dumbbell Upright Row (a)3-56-12 (+max) 60-80 sec
4Dumbbell Raise (a)3-56-12 (+max) 60-80 sec
5Dumbbell Shrug (a)4-58-10 (+max) 80 sec
6 (b)3-49-12 15 sec
7Isometric Neck Exercise - Front And Back (b)3-48-12 40 sec
8Hanging Pike 3-49-12 60 sec
9Bicycle Crunches 2-345 sec-60 sec 60 sec
13 day (rest)
14 day (rest)
Pay program to get access to all the workouts and activate it in the mobile assistant.

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 48 workouts

Workout #1
47 min
3×12
Tempo:
2/0/X/1
Rest:
90 sec
very hard
4×12
Tempo:
2/0/2/1
Rest:
40 sec
moderate
3×12
Tempo:
2/0/2/0
Rest:
60 sec
very hard
4×12
Rest: 60 sec
heavy
4×15
Tempo:
2/0/1/1
Rest:
40 sec
heavy
1×25
Tempo:
2/0/1/1
Rest:
60 sec
to failure
> 1.79 T 1322 scores 940 kcal
Workout #2
69 min
3×14
Tempo:
2/0/2/1
Rest:
40 sec
very hard
3×15
Tempo:
1/0/1/2
Rest:
40 sec
heavy
4×8
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
3×20
Tempo:
2/0/1/2
Rest:
60 sec
heavy
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×15
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×80 sec
Rest: 20 sec
very hard
> 3.77 T 1355 scores 970 kcal
Workout #3
49 min
4×12
Tempo:
2/0/2/0
Rest:
60 sec
very hard
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
4×12
Tempo:
2/0/1/0
Rest:
60 sec
heavy
2×30
Rest: 40 sec
to failure
> 3.7 T 1265 scores 900 kcal

They picked up this program

Aug 2 10:12
Jun 23 21:59
Nov 17 16:09
Sep 22 20:54
Sep 18 20:28
Feb 27 16:33
Sep 22 01:13
Apr 30 13:37
Sep 23 04:29
Aug 23 22:26
Jan 17 14:32
Sep 22 20:00
Sep 22 18:47
Sep 22 13:15
Jan 18 18:43
Sep 21 22:19
320 points
Allowed for status «VIP»
Level «Advanced 1» is required or you can pay 320 points / what is it? .

Similar programs

Search for program

Verified!
Mass Gain
Experienced
16
Verified!
Verified!
Mass Gain
Experienced
24

Mobile Assistant

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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки