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Dumbbells: MASS attack (for the muscles of the torso)

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.

Replacement in the appBodyworks
  • Mass Gain
  • Beginner
  • Gym
  • 24 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMass Gain
  • LevelBeginner
  • WhereHome
  • Workouts12
  • One workout~40 min
  • ForMen

Workout A

6 exercises · ~40 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. 01Dumbbell Bench PressChest3 × 15weight from 1RM
  2. 02Bent Over Two-Dumbbell RowMiddle Back3 × 25weight from 1RM
  3. 03Decline Dumbbell Bench PressChest2 × 10weight from 1RM
  4. 04Bent-Arm Dumbbell PulloverChest3 × 15weight from 1RM
  5. Superset4 roundsexercises back to back without rest
    1. 05Dumbbell FlyesChest× 303 roundsweight from 1RM
    2. 06One-Arm Dumbbell RowMiddle Back× 30weight from 1RM

All workouts in the program

12 sessions over ~3.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 4 times each. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Bodyworks” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 24 workouts of “Bodyworks”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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