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Mass Gain » Shrugs, chest, shoulders

Mass Gain » Shrugs, chest, shoulders

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The content of of the program

1 «6 тренировок»

Duration in days: 11 Amount of training days: 6 Rest days: 5
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
1One-Arm Dumbbell Row 58-10 45-60 sec
2Dips - Triceps Version 310 70 sec
3Dumbbell Shoulder Press 410-14 40-50 sec
4One-Arm Side Laterals 38 75 sec
5Barbell Shrug Behind The Back 310 60 sec
2 day (rest)
3 day
1Dumbbell Bench Press 58-10 45-60 sec
2Incline Dumbbell Flyes 310-14 40-50 sec
3Bent-Arm Dumbbell Pullover 48-12 40-50 sec
4Standing Dumbbell Upright Row 38-10 45-55 sec
5Dumbbell Shrug 3Max 90 sec
4 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 6 workouts

Workout #1
38 min
5×8
Rest: 60 sec
very hard
3×10
Rest: 70 sec
heavy
4×12
Rest: 50 sec
very hard
3×8
Tempo:
2/0/X/2
Rest:
75 sec
very hard
3×10
Tempo:
2/0/X/2
Rest:
60 sec
very hard
> 3.12 T 954 scores 670 kcal
Workout #2
37 min
5×8
Rest: 60 sec
very hard
3×12
Rest: 50 sec
very hard
4×12
Rest: 40 sec
very hard
3×8
Tempo:
2/0/X/2
Rest:
55 sec
very hard
3×14 max
Rest: 90 sec
to failure
> 3.55 T 1051 scores 740 kcal
Workout #3
38 min
5×9
Rest: 60 sec
very hard
3×10
Rest: 70 sec
heavy
4×14
Rest: 50 sec
very hard
3×8
Tempo:
2/0/X/2
Rest:
75 sec
very hard
3×10
Tempo:
2/0/X/2
Rest:
60 sec
very hard
> 3.3 T 1003 scores 710 kcal

They picked up this program

Feb 16 19:44
Nov 29 23:43
Mar 18 19:00
Jun 2 20:07
Jan 24 17:59
Aug 16 16:04
Feb 16 14:35
Mar 5 20:34
Feb 24 15:23
Feb 14 19:04
Nov 2 19:15
Mar 18 14:07
Jun 19 16:01
Jul 20 05:51
Dec 7 22:20
Feb 14 20:19
Jan 3 16:41
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