Mass Gain » For Ectomorphs: 3-day split

Mass Gain » For Ectomorphs: 3-day split

Intermediate

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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 36-10 70-90 sec
2Incline Dumbbell Press 36-10 70-90 sec
3Dumbbell Flyes 36-10 70-90 sec
4Dips - Triceps Version 36-10 70-90 sec
5Close-Grip Barbell Bench Press 38-12 45-70 sec
6Lying Dumbbell Tricep Extension 310-12 45-70 sec
7Triceps Pushdown 310-12 45-70 sec
8Crunches 320 55 sec
2 day (rest)
3 day
1Wide-Grip Lat Pulldown 36-10 70-90 sec
2Bent Over Barbell Row 36-10 70-90 sec
3Seated Cable Rows 36-10 70-90 sec
4Clean Deadlift 36-10 70-90 sec
5Barbell Curl 36-10 70-90 sec
6Alternate Hammer Curl 36-10 70-90 sec
7One Arm Dumbbell Preacher Curl 38-12 45-70 sec
8Standing Dumbbell Reverse Curl 310-12 45-70 sec
4 day (rest)
5 day
1Standing Military Press 36-10 70-90 sec
2Dumbbell Shoulder Press 36-10 70-90 sec
3Power Partials 38-12 45-70 sec
4Dumbbell Shrug 38-12 45-70 sec
5Barbell Full Squat 36-10 70-90 sec
6Leg Press 36-10 70-90 sec
7Calf Press On The Leg Press Machine 38-12 45-70 sec
8Leg Extensions 36-10 70-90 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 12 workouts

Workout #1
56 min
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×8
Rest: 60 sec
heavy
3×10
Rest: 50 sec
heavy
3×10
Rest: 50 sec
heavy
3×20
Rest: 55 sec
very hard
> 3.98 T 791 scores 570 kcal
Workout #2
59 min
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×8
Rest: 60 sec
heavy
3×10
Rest: 50 sec
heavy
> 4.77 T 886 scores 640 kcal
Workout #3
58 min
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×6
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
3×8
Rest: 60 sec
heavy
3×6
Rest: 90 sec
heavy
> 9.11 T 820 scores 590 kcal

They picked up this program

Jan 20 21:20
Jan 18 22:04
Jan 19 10:50
Jan 20 18:36
Jan 15 23:00
Jan 11 23:02
Jan 10 23:02
Jan 11 00:54
Jan 13 07:28
Jan 17 12:45
Jan 20 15:49
Jan 17 08:08
Jan 3 18:17
Jan 18 16:18
Jan 6 08:19
Jan 4 10:17
Jan 1 12:26
Dec 31 23:00
Jan 1 18:59

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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