Mass Gain » Mass-guide - taking into account growth factors
Experienced
Автор программы
The content of of the program
1 «18 тренировок»
Amount of training days: 18
Rest days: 17
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 | Barbell Bench Press - Medium Grip | 3 | 6-8 | 80-140 sec |
| 2 | Pullups | 3 | 6-8 | 80-140 sec |
| 3 | Dumbbell Bench Press | 3 | 8-10 | 65-90 sec |
| 4 | Bent Over Two-Arm Long Bar Row | 3 | 8-10 | 65-90 sec |
| 5 | Cable Crossover (a) | 3 | 14-16 | 45-80 sec |
| 6 | Wide-Grip Lat Pulldown (a) | 3 | 14-16 | 45-80 sec |
| 7 | Reverse Flyes (b) | 3 | 14-16 | 45-80 sec |
| 8 | One-Arm Dumbbell Row (b) | 3 | 14-16 | 45-80 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Stiff-Legged Barbell Deadlift | 3 | 6-8 | 80-140 sec |
| 2 | Leg Press | 3 | 6-8 | 80-140 sec |
| 3 | Приседания на одной ноге с гантелями (a) | 3 | 8-10 | 65-90 sec |
| 4 | Plie Dumbbell Squat (a) | 3 | 8-10 | 65-90 sec |
| 5 | Lying Leg Curls (b) | 3 | 14-16 | 45-80 sec |
| 6 | Leg Extensions (b) | 3 | 14-16 | 45-80 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Curl | 3 | 6-8 | 80-140 sec |
| 2 | Dips - Triceps Version | 3 | 6-8 | 80-140 sec |
| 3 | Alternate Hammer Curl | 3 | 8-10 | 65-90 sec |
| 4 | Close-Grip Barbell Bench Press | 3 | 8-10 | 65-90 sec |
| 5 | Preacher Curl (a) | 3 | 14-16 | 45-80 sec |
| 6 | Cable Rope Overhead Triceps Extension (a) | 3 | 14-16 | 45-80 sec |
| 7 | Standing Biceps Cable Curl (b) | 3 | 14-16 | 45-80 sec |
| 8 | Triceps Pushdown - Rope Attachment (b) | 3 | 14-16 | 45-80 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 18 workouts
They picked up this program
Similar programs
Search for program
Verified!
Maintenance
Beginner
115
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.
