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Mass Gain » Strike: emphasis on the chest and back

Mass Gain » Strike: emphasis on the chest and back

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 «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
1Decline Crunch 310-15 80-85 sec
2Barbell Bench Press - Medium Grip 5-66-10 70-90 sec
3Incline Dumbbell Press 48-12 70-85 sec
4Dumbbell Flyes 310-15 80-85 sec
5Barbell Full Squat 48-12 70-85 sec
6Leg Extensions 310-15 80-85 sec
2 day (rest)
3 day
1 310-15 80-85 sec
2Standing Military Press 48-12 70-85 sec
3Dips - Triceps Version 48-12 70-85 sec
4Chin-Up 48-12 70-85 sec
5Barbell Curl 310-15 80-85 sec
6Upright Cable Row 310-15 80-85 sec
4 day (rest)
5 day
1Hyperextensions (Back Extensions) 310-15 80-85 sec
2Clean Deadlift 5-66-10 70-90 sec
3Wide-Grip Pulldown Behind The Neck 48-12 70-85 sec
4Bent Over Barbell Row 48-12 70-85 sec
5Seated Cable Rows 310-15 80-85 sec
6Push-Up Wide 48-12 70-85 sec
7Bent-Arm Dumbbell Pullover 310-15 80-85 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
51 min
3×10
Rest: 80 sec
heavy
6×6
Rest: 90 sec
heavy
4×8
Rest: 70 sec
heavy
3×10
Rest: 80 sec
heavy
4×8
Rest: 70 sec
heavy
3×10
Rest: 80 sec
heavy
> 6.69 T 836 scores 600 kcal
Workout #2
47 min
3×10
Rest: 80 sec
heavy
4×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
> 2.26 T 605 scores 430 kcal
Workout #3
59 min
3×10
Rest: 80 sec
heavy
6×6
Rest: 90 sec
heavy
4×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
3×10
Rest: 80 sec
heavy
4×12 max
Rest: 70 sec
heavy
3×10
Rest: 80 sec
heavy
> 7.27 T 1120 scores 810 kcal

They picked up this program

Nov 17 18:11
Dec 10 18:14
Nov 25 13:56
Oct 22 04:18
Dec 3 16:51
Dec 5 20:59
Oct 29 19:43
Dec 11 16:07
Dec 11 21:05
Dec 10 18:19
Dec 8 17:49
Dec 6 20:22
Oct 1 22:01
Dec 7 11:58
Jul 9 19:59
Dec 10 23:37
Nov 9 23:38
May 26 19:01
Feb 20 17:11

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mobile Assistant

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