Mass Gain » Dumbbells: MASS attack (for the muscles of the torso)
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The content of of the program
1 «12 тренировок»
Amount of training days: 12
Rest days: 11
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 | Dumbbell Bench Press | 3 | 8 | 50-85 sec |
| 2 | Bent Over Two-Dumbbell Row | 3 | 8 | 50-85 sec |
| 3 | Decline Dumbbell Bench Press | 2 | Max | 75-100 sec |
| 4 | Bent-Arm Dumbbell Pullover | 2 | Max | 75-100 sec |
| 5 | Dumbbell Flyes | 3 | 12-16 | 40-75 sec |
| 6 | One-Arm Dumbbell Row | 3 | 12-16 | 40-75 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Arnold Dumbbell Press | 3 | 8 | 50-85 sec |
| 2 | Dumbbell One-Arm Shoulder Press | 3 | 8 | 50-85 sec |
| 3 | Middle Back Shrug | 2 | Max | 75-100 sec |
| 4 | Dumbbell Shrug | 2 | Max | 75-100 sec |
| 5 | Power Partials | 3 | 12-16 | 40-75 sec |
| 6 | Dumbbell Lying Rear Lateral Raise | 3 | 12-16 | 40-75 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Dumbbell Bicep Curl | 3 | 8 | 50-85 sec |
| 2 | Pushups (Close and Wide Hand Positions) | 3 | 8 | 50-85 sec |
| 3 | Alternate Hammer Curl | 2 | Max | 75-100 sec |
| 4 | Lying Dumbbell Tricep Extension | 2 | Max | 75-100 sec |
| 5 | Concentration Curls | 3 | 12-16 | 40-75 sec |
| 6 | Tricep Dumbbell Kickback | 3 | 12-16 | 40-75 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 12 workouts
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.
