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«Amateur 8»
Mass Gain » Shrugs, chest, shoulders

Mass Gain » Shrugs, chest, shoulders

Intermediate

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Автор программы

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
1×8
Rest: 45 sec
heavy
1×8
Rest: 50 sec
heavy
1×8
Rest: 55 sec
very hard
1×8
Rest: 60 sec
very hard
1×8
Rest: 60 sec
very hard
3×10
Rest: 70 sec
heavy
1×12
Rest: 40 sec
heavy
1×12
Rest: 45 sec
heavy
1×12
Rest: 50 sec
very hard
1×12
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 1092 scores 780 kcal
Workout #2
37 min
1×8
Rest: 45 sec
heavy
1×8
Rest: 50 sec
heavy
1×8
Rest: 55 sec
very hard
1×8
Rest: 60 sec
very hard
1×8
Rest: 60 sec
very hard
1×12
Rest: 40 sec
very hard
1×12
Rest: 45 sec
very hard
1×12
Rest: 50 sec
very hard
1×12
Rest: 40 sec
heavy
1×12
Rest: 45 sec
heavy
1×12
Rest: 50 sec
very hard
1×12
Rest: 40 sec
very hard
1×8
Tempo:
2/0/X/2
Rest:
45 sec
heavy
1×8
Tempo:
2/0/X/2
Rest:
50 sec
heavy
1×8
Tempo:
2/0/X/2
Rest:
55 sec
very hard
3×14 max
Rest: 90 sec
to failure
> 3.55 T 881 scores 630 kcal
Workout #3
38 min
1×9
Rest: 45 sec
heavy
1×9
Rest: 50 sec
heavy
1×9
Rest: 55 sec
very hard
1×9
Rest: 60 sec
very hard
1×9
Rest: 60 sec
very hard
3×10
Rest: 70 sec
heavy
1×14
Rest: 40 sec
heavy
1×14
Rest: 45 sec
heavy
1×14
Rest: 50 sec
very hard
1×14
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 1062 scores 760 kcal

They picked up this program

Sep 27 00:11
Dec 12 22:02
Jul 25 08:28
Aug 16 16:04
May 4 21:29
Dec 12 09:07
Dec 11 19:25
Dec 12 22:27
Sep 25 05:00
Nov 23 21:51
Dec 11 03:54
Jan 3 16:41
Dec 10 01:15
Dec 12 20:29
Oct 5 14:11

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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки