Mass Gain » Home training — Arms and Chest with dumbbells and a horizontal bar (for experienced)
Experienced
Автор программы
The content of of the program
1 «12 тренировок»
Amount of training days: 12
Rest days: 14
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Push-Up Wide (a) | 3 | 20-25 | 40-75 sec |
| 2 | Отжимания на перекладине обычным хватом (a) | 3-4 | 8-12 | 30-75 sec |
| 3 | Chin-Up (b) | 10 | 5-8 | 15-40 sec |
| 4 | Weighted Bench Dip (b) | 10 | 5-8 | 15-40 sec |
| 5 | Hammer Curls (c) | 3-4 | 10-12 | 40-80 sec |
| 6 | Lying Dumbbell Tricep Extension (c) | 3-4 | 10-12 | 40-80 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Dumbbell Floor Press | 6 | 10-12 | 50-65 sec |
| 2 | Отжимания на перекладине обычным хватом | 5 | 5-8 | 15-40 sec |
| 3 | Отжимания на одной руке с подставкой (a) | 3-4 | 10-12 | 40-75 sec |
| 4 | Svend Press (a) | 3-4 | 10-12 | 40-75 sec |
| 5 | Dumbbell Bicep Curl (b) | 3-4 | 10-12 | 40-80 sec |
| 6 | Tricep Dumbbell Kickback (b) | 3-4 | 10-12 | 40-80 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Push-Up Wide (a) | 3 | 20-25 | 40-75 sec |
| 2 | Отжимания на перекладине обычным хватом (a) | 3-4 | 8-12 | 30-75 sec |
| 3 | Chin-Up (b) | 10 | 5-8 | 15-40 sec |
| 4 | Weighted Bench Dip (b) | 10 | 5-8 | 15-40 sec |
| 5 | Hammer Curls (c) | 3-4 | 10-12 | 40-80 sec |
| 6 | Lying Dumbbell Tricep Extension (c) | 3-4 | 10-12 | 40-80 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
| 8 day | ||||
| 1 | Dumbbell Floor Press | 6 | 10-12 | 50-65 sec |
| 2 | Отжимания на перекладине обычным хватом | 5 | 5-8 | 15-40 sec |
| 3 | Отжимания на одной руке с подставкой (a) | 3-4 | 10-12 | 40-75 sec |
| 4 | Svend Press (a) | 3-4 | 10-12 | 40-75 sec |
| 5 | Dumbbell Bicep Curl (b) | 3-4 | 10-12 | 40-80 sec |
| 6 | Tricep Dumbbell Kickback (b) | 3-4 | 10-12 | 40-80 sec |
| 9 day (rest) | ||||
| 10 day | ||||
| 1 | Push-Up Wide (a) | 3 | 20-25 | 40-75 sec |
| 2 | Отжимания на перекладине обычным хватом (a) | 3-4 | 8-12 | 30-75 sec |
| 3 | Chin-Up (b) | 10 | 5-8 | 15-40 sec |
| 4 | Weighted Bench Dip (b) | 10 | 5-8 | 15-40 sec |
| 5 | Hammer Curls (c) | 3-4 | 10-12 | 40-80 sec |
| 6 | Lying Dumbbell Tricep Extension (c) | 3-4 | 10-12 | 40-80 sec |
| 11 day (rest) | ||||
| 12 day | ||||
| 1 | Dumbbell Floor Press | 6 | 10-12 | 50-65 sec |
| 2 | Отжимания на перекладине обычным хватом | 5 | 5-8 | 15-40 sec |
| 3 | Отжимания на одной руке с подставкой (a) | 3-4 | 10-12 | 40-75 sec |
| 4 | Svend Press (a) | 3-4 | 10-12 | 40-75 sec |
| 5 | Dumbbell Bicep Curl (b) | 3-4 | 10-12 | 40-80 sec |
| 6 | Tricep Dumbbell Kickback (b) | 3-4 | 10-12 | 40-80 sec |
| 13 day (rest) | ||||
| 14 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 12 workouts
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