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

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
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 1008 scores 720 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 863 scores 620 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
> 2.03 T 984 scores 700 kcal

They picked up this program

Nov 26 10:19
Sep 27 00:11
Dec 4 12:29
Jul 25 08:28
Aug 16 16:04
Dec 7 18:33
Dec 7 21:39
Dec 7 14:27
Dec 5 16:05
Nov 19 10:49
Dec 1 17:16
Dec 7 21:16
Nov 11 19:08
Dec 3 21:21
Jul 19 17:02
May 20 14:28
Apr 22 09:30
Nov 2 15:35

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