Mass Gain » Fullbody at home: only dumbbells

Mass Gain » Fullbody at home: only dumbbells

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
1Dumbbell Squat 48-12 40-60 sec
2Dumbbell Bench Press 38-12 40-60 sec
3Dumbbell Flyes 310-15 40-60 sec
4Dumbbell Lunges 38-12 40-60 sec
5Hammer Curls 48-12 40-60 sec
6Dumbbell Alternate Bicep Curl 38-12 40-60 sec
7Seated Triceps Press 38-12 40-60 sec
2 day (rest)
3 day
1Dumbbell Shoulder Press 48-12 40-60 sec
2Разведение рук с гантелями в стороны в наклоне 310-15 40-60 sec
3Arnold Dumbbell Press 210-12 40-60 sec
4Front Two-Dumbbell Raise 38-12 40-60 sec
5Bent Over Two-Dumbbell Row 38-12 40-60 sec
6One-Arm Dumbbell Row 38-12 40-60 sec
7Dumbbell Shrug 310-15 40-60 sec
4 day (rest)
5 day
1Dumbbell Bench Press 48-12 40-60 sec
2Bent-Arm Dumbbell Pullover 310-15 40-60 sec
3Pushups 310-15 40-60 sec
4Plie Dumbbell Squat 38-12 40-60 sec
5Приседания на одной ноге с гантелями 310-15 40-60 sec
6Standing Dumbbell Calf Raise 310-15 40-60 sec
7Alternate Incline Dumbbell Curl 310-15 40-60 sec
8Tricep Dumbbell Kickback 38-12 40-60 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
47 min
4×8
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
4×8
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
> 3.97 T 741 scores 530 kcal
Workout #2
45 min
4×8
Rest: 60 sec
heavy
2×10
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
> 3.64 T 702 scores 500 kcal
Workout #3
52 min
4×8
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
> 4.19 T 775 scores 560 kcal

They picked up this program

Nov 4 20:32
Aug 17 21:54
Dec 1 22:23
Feb 5 19:05
Dec 7 22:21
Dec 2 13:39
Nov 19 22:23
Nov 15 19:31
Nov 15 15:21
Nov 14 19:50
Oct 15 09:06
Nov 8 18:19
Oct 12 14:00
Dec 9 17:53
Sep 24 19:30
Oct 26 19:01
Sep 5 19:39
Aug 23 15:08
Aug 17 10:59
Aug 18 20:47

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