Mass Gain » Chest and Back by the method of Arnie

Mass Gain » Chest and Back by the method of Arnie

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 «8 тренировок»

Duration in days: 15 Amount of training days: 8 Rest days: 7
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 3-510-12 55-90 sec
2Подтягивания широким хватом к груди 3-510-12 55-90 sec
3Dumbbell Flyes 3-510-12 55-90 sec
4Seated Cable Rows 3-510-12 55-90 sec
5Dips - Triceps Version 4-5Max 80 sec
6Bent Over Barbell Row 3-510-12 55-90 sec
7Cable Crossover 3-510-12 55-90 sec
8Bent Over Two-Dumbbell Row 3-510-12 55-90 sec
2 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 8 workouts

Workout #1
0 min
3×12
Rest: 60 sec
heavy
4×10
Rest: 75 sec
heavy
3×12
Rest: 90 sec
very hard
4×15 max
Rest: 80 sec
to failure
5×10
Rest: 80 sec
heavy
3×12
Rest: 80 sec
very hard
3×10
Rest: 55 sec
heavy
> 7.53 T 1554 scores 1110 kcal
Workout #2
0 min
4×10
Rest: 75 sec
heavy
3×12
Rest: 90 sec
very hard
5×10
Rest: 80 sec
heavy
5×15 max
Rest: 80 sec
to failure
3×12
Rest: 80 sec
very hard
4×12
Rest: 70 sec
very hard
5×10
Rest: 80 sec
heavy
> 8.43 T 1881 scores 1350 kcal
Workout #3
0 min
3×12
Rest: 90 sec
very hard
5×10
Rest: 80 sec
heavy
3×12
Rest: 80 sec
very hard
4×15 max
Rest: 80 sec
to failure
4×12
Rest: 70 sec
very hard
3×10
Rest: 55 sec
heavy
3×12
Rest: 60 sec
heavy
> 7.52 T 1575 scores 1130 kcal

They picked up this program

Sep 20 00:29
Sep 6 22:01
Jul 20 01:57
Sep 4 20:01
Aug 25 17:59
Nov 22 21:57
May 23 12:09
Sep 19 22:58
Sep 11 14:56
Sep 15 11:41
May 15 16:44
Aug 26 09:21
Aug 25 01:55
Jun 7 02:19
Sep 2 22:08
Apr 12 16:39
Oct 7 12:32
Jun 17 20:45
Oct 2 00:01
Sep 24 20:24

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mass Gain
Intermediate
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