Mass Gain » Домашний трехдневный сплит на массу

Mass Gain » Домашний трехдневный сплит на массу

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
1Wide-Grip Rear Pull-Up 46-12 70-90 sec
2Dips - Triceps Version 56-15 70-100 sec
3Hanging Leg Raise 310-15 70-90 sec
4Chin-Up 46-12 70-90 sec
5Bench Dips 48-15 70-90 sec
2 day (rest)
3 day
1Dumbbell Lunges 48-15 70-90 sec
2Push-Up Wide 56-15 70-100 sec
3Dumbbell Squat 48-15 70-90 sec
4Crunches 310-15 70-90 sec
5Bent-Arm Dumbbell Pullover 310-15 70-90 sec
6Standing Dumbbell Triceps Extension 310-15 70-90 sec
4 day (rest)
5 day
1Dumbbell Side Bend 310-15 70-90 sec
2Dumbbell Shoulder Press 56-15 70-100 sec
3Good Morning 310-15 70-90 sec
4Kettlebell Sumo High Pull 48-15 70-90 sec
5Front Two-Dumbbell Raise 48-15 70-90 sec
6One-Arm Dumbbell Row 310-15 70-90 sec
7Barbell Shrug 310-15 70-90 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
48 min
4×12
Rest: 90 sec
heavy
5×6
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
4×12
Rest: 90 sec
heavy
4×15
Rest: 90 sec
very hard
705 scores 510 kcal
Workout #2
54 min
4×15
Rest: 90 sec
very hard
5×12 max
Rest: 90 sec
heavy
4×15
Rest: 90 sec
very hard
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 3.18 T 836 scores 600 kcal
Workout #3
62 min
3×10
Rest: 90 sec
heavy
5×6
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
4×15
Rest: 90 sec
very hard
4×15
Rest: 90 sec
very hard
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 4.31 T 854 scores 610 kcal

They picked up this program

Nov 6 14:29
Sep 5 20:40
Jul 16 18:48
Jul 7 03:09
Jul 2 22:41
Jun 16 04:57
Apr 25 18:33
Jan 23 23:00
Feb 25 13:50
Jan 22 23:12
Feb 25 17:42
Jan 22 23:19

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