Mass Gain » Mass Gain for Men, no exercises for legs

Mass Gain » Mass Gain for Men, no exercises for legs

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
1Hanging Leg Raise 310-15 40-75 sec
2Barbell Bench Press - Medium Grip 55-10 65-75 sec
3Incline Dumbbell Press 46-12 65-80 sec
4Butterfly 310-15 40-75 sec
5Подтягивания широким хватом к груди 310-15 40-75 sec
6Seated Cable Rows 310-15 40-75 sec
7Bent-Arm Dumbbell Pullover 310-15 40-75 sec
2 day (rest)
3 day
1Crunches 310-15 40-75 sec
2Hyperextensions (Back Extensions) 310-15 40-75 sec
3Standing Military Press 55-10 65-75 sec
4Dumbbell Shoulder Press 46-12 65-80 sec
5Power Partials 310-15 40-75 sec
6Upright Barbell Row 310-15 40-75 sec
7Barbell Shrug 310-15 40-75 sec
4 day (rest)
5 day
1Decline Crunch 310-15 40-75 sec
2Dips - Triceps Version 55-10 65-75 sec
3Lying Dumbbell Tricep Extension 310-15 40-75 sec
4Chin-Up 46-12 65-80 sec
5Hammer Curls 310-15 40-75 sec
6Concentration Curls 310-15 40-75 sec
7Palms-Up Barbell Wrist Curl Over A Bench 310-15 40-75 sec
8Palms-Down Wrist Curl Over A Bench 310-15 40-75 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
52 min
3×10
Rest: 70 sec
heavy
5×5
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 4.95 T 938 scores 670 kcal
Workout #2
52 min
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
5×5
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 4.12 T 756 scores 540 kcal
Workout #3
59 min
3×10
Rest: 70 sec
heavy
5×5
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
4×6
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 1.86 T 706 scores 510 kcal

They picked up this program

Jan 20 14:15
Jan 22 18:57
Jan 15 16:29
Jan 9 16:54
Jan 9 23:02
Jan 22 12:33
Jan 9 11:38
Jan 9 02:14
Jan 9 19:09
Jan 8 23:04
Jan 8 23:02
Jan 15 20:35
Jan 8 14:33
Jan 8 23:00
Jan 8 10:27
Jan 8 23:00
Jan 8 01:22
Jan 13 14:09

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
помогает вам во время тренировки