Mass Gain » 3-day dumbbell split at home

Mass Gain » 3-day dumbbell split at home

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: 29 Amount of training days: 15 Rest days: 14
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
1Incline Dumbbell Press 48-12 60-80 sec
2Dumbbell Bench Press 48-12 60-80 sec
3Dumbbell Flyes 38-12 60-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 60-90 sec
5Tricep Dumbbell Kickback 38-12 60-90 sec
6Dumbbell One-Arm Triceps Extension 38-12 60-90 sec
2 day (rest)
3 day
1One-Arm Dumbbell Row 56-12 60-80 sec
2Bent Over Two-Dumbbell Row 56-12 60-80 sec
3Bent-Arm Dumbbell Pullover 210-15 60-80 sec
4Alternate Incline Dumbbell Curl 38-12 60-90 sec
5Dumbbell Alternate Bicep Curl 38-12 60-90 sec
6Alternate Hammer Curl 210-15 60-80 sec
4 day (rest)
5 day
1Dumbbell Lunges 48-12 60-80 sec
2Dumbbell Step Ups 38-12 60-90 sec
3Dumbbell Squat 48-12 60-80 sec
4Stiff-Legged Dumbbell Deadlift 48-12 60-80 sec
5Standing Dumbbell Calf Raise 210-15 60-80 sec
6Standing Palms-In Dumbbell Press 48-12 60-80 sec
7Power Partials 48-12 60-80 sec
8Разведение рук с гантелями в стороны в наклоне 38-12 60-90 sec
9Dumbbell Shrug 48-12 60-80 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 15 workouts

Workout #1
41 min
4×12
Rest: 60 sec
heavy
4×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
> 3.85 T 657 scores 470 kcal
Workout #2
41 min
5×12
Rest: 60 sec
heavy
5×12
Rest: 60 sec
heavy
2×15
Rest: 60 sec
heavy
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
2×15
Rest: 60 sec
heavy
> 3.92 T 709 scores 510 kcal
Workout #3
63 min
4×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
very hard
4×12
Rest: 60 sec
heavy
4×12
Rest: 60 sec
heavy
2×15
Rest: 60 sec
heavy
4×12
Rest: 60 sec
heavy
4×12
Rest: 60 sec
heavy
4×12
Rest: 60 sec
heavy
> 7.22 T 1139 scores 820 kcal

They picked up this program

Jan 15 20:05
Jun 10 09:17
Jun 20 14:31
Apr 15 23:00
Apr 5 17:06
Jun 20 08:54
Mar 26 23:01
Mar 21 18:31
Mar 17 23:03
Mar 20 22:35
Jun 22 18:44
Mar 6 23:00
Feb 27 23:40
Feb 26 22:59

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