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
2Chin-Up 84 45-70 sec
3Close-Grip EZ Bar Curl 4-55-18 (+max) 55-80 sec
4Dumbbell Flyes 4-55-18 (+max) 55-80 sec
5Incline Hammer Curls 4-55-18 (+max) 55-80 sec
6One-Arm Dumbbell Row 4-55-18 (+max) 55-80 sec
7Overhead Cable Curl 4-55-18 (+max) 55-80 sec
4 day (rest)
5 day
1Dips - Triceps Version 84 45-70 sec
2Dips - Triceps Version 84 45-70 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 4-55-18 (+max) 55-80 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 4-55-18 (+max) 55-80 sec
5Weighted Bench Dip 4-55-18 (+max) 55-80 sec
6Triceps Pushdown - Rope Attachment 4-55-18 (+max) 55-80 sec
7Straight-Arm Pulldown 4-55-18 (+max) 55-80 sec
8Tricep Dumbbell Kickback 4-55-18 (+max) 55-80 sec
9Pushups (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
59 min
8×4
Rest: 45 sec
heavy
8×4
Rest: 50 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 1334 scores 960 kcal
Workout #3
76 min
8×4
Rest: 45 sec
heavy
8×4
Rest: 50 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
> 3.06 T 1375 scores 980 kcal

They picked up this program

Mar 19 18:09
Jul 2 15:46
Aug 15 22:46
Jul 25 06:28
Jun 13 08:05
Aug 16 14:04
May 4 19:29
Mar 1 08:00
May 4 16:45
Aug 18 22:48
Aug 19 01:40
Aug 18 19:03
Aug 17 13:40
Dec 26 08:19
Aug 16 15:57
Aug 7 09:19
Aug 18 13:39

Установи приложение 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.


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