Mass Gain » Split for Mass Gain for girls 3 days a week

Mass Gain » Split for Mass Gain for girls 3 days a week

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 Shoulder Press 48-10 60-90 sec
2Face Pull 38-10 60-90 sec
3Разведение рук с гантелями в стороны в наклоне 38-10 60-90 sec
4Standing One-Arm Cable Curl 38-10 60-90 sec
5Barbell Curl 28-10 60-90 sec
6Concentration Curls 28-10 60-90 sec
7Dumbbell One-Arm Triceps Extension 38-10 60-90 sec
8Cable One Arm Tricep Extension 28-10 60-90 sec
2 day (rest)
3 day
1Barbell Full Squat 48-10 60-90 sec
2Leg Extensions 38-10 60-90 sec
3Barbell Side Split Squat 38-10 60-90 sec
4Barbell Deadlift 38-10 60-90 sec
5Lying Leg Curls 38-10 60-90 sec
6One-Legged Cable Kickback 38-10 60-90 sec
7Standing Calf Raises 38-10 60-90 sec
4 day (rest)
5 day
1Barbell Incline Bench Press Medium-Grip 48-10 60-90 sec
2Dumbbell Bench Press 38-10 60-90 sec
3Incline Dumbbell Flyes 38-10 60-90 sec
4Underhand Cable Pulldowns 38-10 60-90 sec
5One-Arm Dumbbell Row 38-10 60-90 sec
6Bent-Arm Dumbbell Pullover 38-10 60-90 sec
7Cable Crunch 38-10 60-90 sec
8Leg Pull-In 38-10 60-90 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
60 min
4×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
> 2.76 T 613 scores 440 kcal
Workout #2
57 min
4×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
> 8.19 T 619 scores 440 kcal
Workout #3
64 min
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×6
Rest: 90 sec
heavy
> 5.49 T 874 scores 630 kcal

They picked up this program

May 3 09:51
Apr 25 22:30
May 19 08:46
Feb 28 15:00
Jan 29 10:26
Jan 22 23:11
Jan 22 23:00
Jan 28 21:50
May 19 12:57
Jan 19 01:00
Mar 9 13:47
Jan 16 23:01
Jan 17 16:49
Jan 15 23:16
Feb 17 22:16
Jan 15 23:10
Jan 22 10:30
Jan 15 15:02
Jan 14 23:00
Jan 14 23:00

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