Mass Gain » For Ectomorphs: 2-day split

Mass Gain » For Ectomorphs: 2-day split

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

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
1Barbell Bench Press - Medium Grip 3-46-10 45-90 sec
2Incline Dumbbell Flyes 3-46-10 45-90 sec
3Dips - Triceps Version 3-46-10 45-90 sec
4Close-Grip Barbell Bench Press 3-46-10 45-90 sec
5Lying Dumbbell Tricep Extension 3-46-10 45-90 sec
6Dumbbell Shoulder Press 3-46-10 45-90 sec
7Power Partials 3-46-10 45-90 sec
8Crunches 320 50 sec
2 day (rest)
3 day
1Wide-Grip Lat Pulldown 3-46-10 45-90 sec
2Seated Cable Rows 3-46-10 45-90 sec
3Clean Deadlift 3-46-10 45-90 sec
4Barbell Curl 3-46-10 45-90 sec
5Cross Body Hammer Curl 3-46-10 45-90 sec
6Barbell Full Squat 3-46-10 45-90 sec
7Leg Extensions 3-46-10 45-90 sec
8Seated Calf Raise 3-46-10 45-90 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
62 min
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
3×20
Rest: 50 sec
very hard
> 3.83 T 1131 scores 810 kcal
Workout #2
64 min
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
> 9.49 T 1151 scores 830 kcal
Workout #3
61 min
3×8
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
3×20
Rest: 50 sec
very hard
> 3.65 T 928 scores 670 kcal

They picked up this program

Dec 30 06:12
Jan 20 23:00
Jan 15 17:13
Jan 21 19:28
Jan 15 20:46
Jan 3 00:42
Jan 3 08:39
Jan 1 23:01
Jan 21 22:48
Jan 21 20:58
Dec 24 12:14
Dec 25 13:19
Dec 20 23:00
Dec 20 00:11
Jan 5 16:02
Jan 20 15:17
Jan 6 17:01
Dec 25 09:13
Dec 17 12:50

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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