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Mass Gain » "Greek Atlant": muscles of the shoulders

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Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 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)SetsReps Rest between sets
1 day
1Standing Military Press 36-8 60-120 sec
2Barbell Rear Delt Row 36-8 60-120 sec
3Dumbbell Shoulder Press 38-10 40-90 sec
4Front Dumbbell Raise 38-10 40-90 sec
5Power Partials (a)310-15 45-95 sec
6Seated Bent-Over Rear Delt Raise (a)310-15 45-95 sec
7Dumbbell Shrug 310-15 45-95 sec
2 day (rest)
3 day
1Chin-Up 36-8 60-120 sec
2Dips - Triceps Version 36-8 60-120 sec
3Alternate Hammer Curl 38-10 40-90 sec
4Close-Grip Barbell Bench Press 38-10 40-90 sec
5Standing Biceps Cable Curl (a)310-15 45-95 sec
6Triceps Pushdown (a)310-15 45-95 sec
7Palms-Up Barbell Wrist Curl Over A Bench (b)310-15 45-95 sec
8Palms-Down Dumbbell Wrist Curl Over A Bench (b)310-15 45-95 sec
4 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

Workout #1
44 min
3×6
Rest: 75 sec
heavy
3×6
Rest: 75 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
> 3.57 T 687 scores 490 kcal
Workout #2
54 min
3×6
Rest: 75 sec
heavy
3×6
Rest: 75 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
> 3.94 T 567 scores 410 kcal
Workout #3
47 min
3×6
Rest: 75 sec
heavy
3×6
Rest: 75 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
> 4.2 T 817 scores 590 kcal

They picked up this program

Sep 15 09:59
Sep 4 09:27
Sep 15 16:00
Sep 18 07:18
Sep 12 08:10
Sep 17 21:15
Aug 6 14:02
Sep 16 14:44
Jun 25 18:41
Aug 27 16:22
May 14 01:59
Sep 11 21:35
May 18 04:24
Sep 14 15:00
Sep 18 07:50
Sep 13 17:25
May 14 20:53
Sep 17 10:37

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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