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Mass Gain » Mass Gain And Relief for men

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 «15 тренировок»

Duration in days: 19 Amount of training days: 15 Rest days: 4
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
1Lying Leg Curls 46-20 45-75 sec
2Leg Extensions 46-20 45-75 sec
3Barbell Full Squat 46-20 45-75 sec
4Dumbbell Rear Lunge 46-20 45-75 sec
2 day
1Dumbbell Alternate Bicep Curl 46-20 45-75 sec
2Machine Preacher Curls 46-20 45-75 sec
3Triceps Pushdown 46-20 45-75 sec
4Hammer Curls 46-20 45-75 sec
3 day
1Dumbbell Shoulder Press 46-20 45-75 sec
2Front Dumbbell Raise 46-20 45-75 sec
3Power Partials 46-20 45-75 sec
4Bent Over Dumbbell Rear Delt Raise With Head On Bench 46-20 45-75 sec
4 day
1Wide-Grip Lat Pulldown 46-20 45-75 sec
2Pull Through 46-20 45-75 sec
3One-Arm Dumbbell Row 46-20 45-75 sec
4Подтягивания широким хватом к груди 46-20 45-75 sec
5Barbell Shrug 46-20 45-75 sec
5 day
1Barbell Incline Bench Press Medium-Grip 46-20 45-75 sec
2Barbell Bench Press - Medium Grip 46-20 45-75 sec
3Incline Dumbbell Press 46-20 45-75 sec
4Straight-Arm Pulldown 46-20 45-75 sec
5Cable Crossover 46-20 45-75 sec
6 day (rest)
7 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
36 min
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
> 6.76 T 540 scores 390 kcal
Workout #2
36 min
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
> 2.59 T 372 scores 270 kcal
Workout #3
36 min
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
3×8
Rest: 75 sec
heavy
1×20
Rest: 75 sec
very hard
> 1.65 T 566 scores 410 kcal

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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