Mass Gain » Bazooka Arms: 15 workouts

Mass Gain » Bazooka Arms: 15 workouts

Intermediate

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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
1Close-Grip Barbell Bench Press (a)4-55-18 (+max) 55-80 sec
2Barbell Curl (a)4-55-18 (+max) 55-80 sec
3Bent-Arm Barbell Pullover 4-55-18 (+max) 55-80 sec
4Seated Cable Rows 4-55-18 (+max) 55-80 sec
5Lying Dumbbell Tricep Extension (b)4-55-18 (+max) 55-80 sec
6Cross Body Hammer Curl (b)4-55-18 (+max) 55-80 sec
7Reverse Grip Triceps Pushdown 4-55-18 (+max) 55-80 sec
8Preacher Curl 4-55-18 (+max) 55-80 sec
2 day (rest)
3 day
1Chin-Up 84 45-70 sec
2Close-Grip EZ Bar Curl 4-55-18 (+max) 55-80 sec
3Dumbbell Flyes 4-55-18 (+max) 55-80 sec
4Incline Hammer Curls 4-55-18 (+max) 55-80 sec
5One-Arm Dumbbell Row 4-55-18 (+max) 55-80 sec
6Overhead Cable Curl 4-55-18 (+max) 55-80 sec
4 day (rest)
5 day
1Dips - Triceps Version 84 45-70 sec
2Lying Close-Grip Barbell Triceps Extension Behind The Head 4-55-18 (+max) 55-80 sec
3Weighted Bench Dip 4-55-18 (+max) 55-80 sec
4Triceps Pushdown - Rope Attachment 4-55-18 (+max) 55-80 sec
5Straight-Arm Pulldown 4-55-18 (+max) 55-80 sec
6Tricep Dumbbell Kickback 4-55-18 (+max) 55-80 sec
7Pushups (Close and Wide Hand Positions) 4-55-18 (+max) 55-80 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 15 workouts

Workout #1
63 min
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
> 6.12 T 1392 scores 1000 kcal
Workout #2
49 min
8×4
Rest: 45 sec
heavy
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
> 2.54 T 1052 scores 760 kcal
Workout #3
57 min
8×4
Rest: 45 sec
heavy
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
3×6
Rest: 60 sec
heavy
1×8 max
Tempo:
4/0/X/0
Rest:
80 sec
to failure
> 2.43 T 1056 scores 760 kcal

They picked up this program

Apr 22 20:57
Apr 22 16:23
Apr 22 22:21
Feb 28 20:51
Apr 21 22:05
Apr 12 23:00
Apr 22 21:37
Dec 26 08:19
Apr 18 18:51
Apr 21 09:01
Apr 21 01:35
Apr 22 00:11
Apr 22 18:55
Mar 11 17:18
Apr 22 23:18
Apr 22 15:48
Apr 19 00:02
Apr 16 06:53

Установи приложение AtletIQ,
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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
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