Mass Gain » Bazooka Arms: 15 workouts

Mass Gain » Bazooka Arms: 15 workouts

Intermediate

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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

Jul 2 15:46
Dec 10 23:47
Nov 17 18:11
Aug 16 14:04
Sep 19 20:57
Dec 12 13:15
Dec 26 08:19
Aug 28 19:33
Dec 13 18:33
Sep 2 22:57
Nov 22 19:57
Nov 2 09:37
Oct 29 19:43
May 3 09:04
Dec 13 12:43
Dec 11 16:07

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.


Посмотрите, как мобильный ассистент
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