Mass Gain » Maraphone for Mass Gain #1

Mass Gain » Maraphone for Mass Gain #1

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The content of of the program

1 «1-12 тренировка»

Duration in days: 23 Amount of training days: 12 Rest days: 11
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.

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 12 workouts

Workout #1
8 min
3×20 max
Rest: 60 sec
to failure
> 2.97 T 108 scores 80 kcal
Workout #2
2 min
scores 0 kcal
Workout #3
8 min
3×20 max
Rest: 60 sec
to failure
> 1.32 T 180 scores 130 kcal

2 «13-24 тренировка»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Wide-Grip Barbell Bench Press 0 sec
2Dips - Triceps Version 0 sec
3Incline Dumbbell Press 0 sec
4Bent-Arm Dumbbell Pullover 0 sec
5Close-Grip Standing Barbell Curl 0 sec
6Triceps Pushdown - Rope Attachment 3Max 60 sec
2 day (rest)
3 day
1Sumo Deadlift with Chains 0 sec
2Reverse Grip Bent-Over Rows 0 sec
3Seated Cable Rows 0 sec
4Barbell Shoulder Press 0 sec
5Power Partials 0 sec
6Dumbbell Raise 0 sec
4 day (rest)
5 day
1Barbell Full Squat 0 sec
2Leg Press 0 sec
3Lying Leg Curls 0 sec
4Leg Extensions 0 sec
5Seated Calf Raise 3Max 60 sec
6Dumbbell Shrug 3Max 60 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
8 min
3×20 max
Rest: 60 sec
to failure
> 1.26 T 252 scores 180 kcal
Workout #2
2 min
scores 0 kcal
Workout #3
14 min
3×20 max
Rest: 60 sec
to failure
3×20 max
Rest: 60 sec
to failure
> 4.29 T 288 scores 210 kcal

They picked up this program

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Jun 30 19:13
Mar 22 15:44
Dec 25 00:05
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Jan 30 11:49
Mar 1 10:00
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Jan 21 09:00
May 4 18:45
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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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки