Mass Gain » ANTIFIT: hypertrophic split at home

Mass Gain » ANTIFIT: hypertrophic split at home

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Автор программы

The content of of the program

1 «15 тренировок»

Duration in days: 29 Amount of training days: 15 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)SetsReps Rest between sets
1 day
1Dumbbell Bench Press 36-8 (+max) 30-90 sec
2Подтягивания широким хватом к груди 36-8 (+max) 30-90 sec
3Pushups 38-10 (+max) 40-90 sec
4Bent-Arm Dumbbell Pullover 38-10 (+max) 40-90 sec
5Dumbbell Flyes 312-15 (+max) 45-90 sec
6One-Arm Dumbbell Row 312-15 (+max) 45-90 sec
7Crunches 315-20 (+max) 30-80 sec
8Seated Flat Bench Leg Pull-In 315-20 (+max) 30-80 sec
2 day (rest)
3 day
1Chin-Up 36-8 (+max) 30-90 sec
2Weighted Bench Dip 36-8 (+max) 30-90 sec
3Alternate Hammer Curl 38-10 (+max) 40-90 sec
4Pushups (Close and Wide Hand Positions) 38-10 (+max) 40-90 sec
5Concentration Curls 312-15 (+max) 45-90 sec
6Dumbbell One-Arm Triceps Extension 312-15 (+max) 45-90 sec
4 day (rest)
5 day
1Arnold Dumbbell Press 36-8 (+max) 30-90 sec
2Bent Over Two-Dumbbell Row 36-8 (+max) 30-90 sec
3Power Partials 38-10 (+max) 40-90 sec
4Seated Bent-Over Rear Delt Raise 38-10 (+max) 40-90 sec
5Front Dumbbell Raise 312-15 (+max) 45-90 sec
6Dumbbell Shrug 312-15 (+max) 45-90 sec
6 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 15 workouts

Workout #1
42 min
3×6
Tempo:
3/0/X/0
Rest:
35 sec
heavy
3×8
Rest: 40 sec
heavy
3×8
Rest: 40 sec
heavy
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
3×15
Rest: 30 sec
heavy
3×15
Rest: 30 sec
heavy
> 2.09 T 1173 scores 820 kcal
Workout #2
33 min
3×6
Rest: 35 sec
heavy
3×6
Tempo:
3/0/X/0
Rest:
35 sec
heavy
3×8
Rest: 40 sec
heavy
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
> 828 kg 789 scores 550 kcal
Workout #3
33 min
3×6
Tempo:
3/0/X/0
Rest:
35 sec
heavy
3×6
Tempo:
3/0/X/0
Rest:
35 sec
heavy
3×8
Rest: 40 sec
heavy
3×8
Rest: 40 sec
heavy
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
> 2.79 T 756 scores 530 kcal

They picked up this program

Mar 28 18:40
Dec 7 22:20
Dec 7 17:20
Nov 30 00:51
Feb 20 00:59
Mar 8 03:30
Jun 1 12:32
Nov 19 20:17
Mar 17 14:47
Mar 5 22:36
Mar 20 03:15
Oct 7 00:18
Sep 28 16:16
Apr 18 19:00
Apr 17 05:22
Jan 24 18:45
Mar 25 09:50
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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