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Mass Gain » SCIENCE MASS (advanced)

Intermediate

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 «18 тренировок»

Duration in days: 35 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)SetsReps Rest between sets
1 day
1Barbell Bench Press - Medium Grip 2-35-6 60-90 sec
2Dumbbell Bench Press 38-10 50-80 sec
3Leverage Incline Chest Press 412-14 45-55 sec
4Dumbbell Flyes 412-14 45-55 sec
5Barbell Curl 2-35-6 60-90 sec
6Close-Grip EZ Bar Curl 38-10 50-80 sec
7Alternate Incline Dumbbell Curl 412-14 45-55 sec
8Standing One-Arm Cable Curl 412-14 45-55 sec
2 day (rest)
3 day
1Leg Press 2-35-6 60-90 sec
2Dumbbell Lunges 38-10 50-80 sec
3Leg Extensions 412-14 45-55 sec
4Lying Leg Curls 412-14 45-55 sec
5Standing Military Press 2-35-6 60-90 sec
6Dumbbell Shoulder Press 38-10 50-80 sec
7Reverse Flyes 412-14 45-55 sec
8Reverse Machine Flyes 412-14 45-55 sec
4 day (rest)
5 day
1Snatch Deadlift 2-35-6 60-90 sec
2Pullups 38-10 50-80 sec
3Wide-Grip Lat Pulldown 412-14 45-55 sec
4Wide-Grip Pulldown Behind The Neck 412-14 45-55 sec
5Dips - Triceps Version 2-35-6 60-90 sec
6Close-Grip Barbell Bench Press 38-10 50-80 sec
7Standing Dumbbell Triceps Extension 412-14 45-55 sec
8Triceps Pushdown 412-14 45-55 sec
6 day (rest)
When activated, it will be charged 8 points

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

Workout #1
52 min
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
4×12
Rest: 45 sec
heavy
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
4×14
Rest: 50 sec
heavy
> 5.41 T 846 scores 610 kcal
Workout #2
52 min
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
4×14
Rest: 50 sec
heavy
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
4×14
Rest: 50 sec
heavy
> 9.55 T 873 scores 630 kcal
Workout #3
52 min
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
4×14
Rest: 50 sec
heavy
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
4×14
Rest: 50 sec
heavy
> 8.55 T 846 scores 610 kcal

They picked up this program

Dec 10 23:00
Feb 19 14:14
Jan 6 13:59
Jan 6 23:00
Dec 30 11:22
Jan 9 17:59
Feb 15 18:42
Dec 26 23:01
Dec 26 23:00
Jan 9 16:16
Dec 25 23:02
Dec 25 23:02
Dec 25 23:02
Dec 26 07:26
Feb 13 18:41
Feb 15 13:41
Dec 25 23:00
Dec 28 21:07
Dec 21 00:10

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