Fat Burning » Мезоморф: программа тренировок на массу и рельеф

Fat Burning » Мезоморф: программа тренировок на массу и рельеф

Intermediate

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чтобы тренироваться по этой программе

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Автор программы

The content of of the program

1 «12 тренеровок (вторая неделя)»

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
1Barbell Bench Press - Medium Grip 46-10 70-90 sec
2Barbell Incline Bench Press Medium-Grip 38-12 70-90 sec
3Dumbbell Flyes 310-12 70-90 sec
4Bent Over Two-Arm Long Bar Row 48-12 90 sec
5Wide-Grip Rear Pull-Up 38-12 70-90 sec
6Hanging Leg Raise 312-15 (+max) 70-90 sec
2 day (rest)
3 day
1Seated Barbell Military Press 48-12 90 sec
2Power Partials 310-12 70-90 sec
3Barbell Curl 48-12 90 sec
4Dumbbell Alternate Bicep Curl 310-12 70-90 sec
5Preacher Curl 310-12 70-90 sec
6Dumbbell Shrug 310-12 70-90 sec
4 day (rest)
5 day
1Lying Close-Grip Barbell Triceps Extension Behind The Head 46-10 70-90 sec
2Dumbbell One-Arm Triceps Extension 310-12 70-90 sec
3Hyperextensions (Back Extensions) 312-16 80-90 sec
4Decline Crunch 310-12 70-90 sec
5Reverse Crunch 312-15 (+max) 70-90 sec
6Barbell Full Squat 48-12 90 sec
7Standing Calf Raises 312-16 80-90 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
45 min
4×6
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
4×10
Rest: 90 sec
heavy
3×8
Rest: 70 sec
heavy
3×15 max
Rest: 70 sec
to failure
> 4.34 T 762 scores 550 kcal
Workout #2
47 min
4×10
Rest: 90 sec
heavy
3×10
Rest: 70 sec
heavy
4×10
Rest: 90 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 4.09 T 550 scores 400 kcal
Workout #3
55 min
3×10
Rest: 70 sec
heavy
3×16
Rest: 90 sec
heavy
3×10
Rest: 70 sec
heavy
3×15 max
Rest: 70 sec
to failure
4×10
Rest: 90 sec
heavy
3×16
Rest: 90 sec
heavy
> 5.78 T 528 scores 380 kcal

2 «12 тренеровок (вторая неделя)»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Bench Press - Medium Grip 46-10 70-90 sec
2Barbell Incline Bench Press Medium-Grip 38-12 70-90 sec
3Dumbbell Flyes 310-12 70-90 sec
4Bent Over Two-Arm Long Bar Row 48-12 90 sec
5Wide-Grip Rear Pull-Up 38-12 70-90 sec
6Hanging Leg Raise 312-15 (+max) 70-90 sec
2 day (rest)
3 day
1Seated Barbell Military Press 48-12 90 sec
2Power Partials 310-12 70-90 sec
3Barbell Curl 48-12 90 sec
4Dumbbell Alternate Bicep Curl 310-12 70-90 sec
5Preacher Curl 310-12 70-90 sec
6Dumbbell Shrug 310-12 70-90 sec
4 day (rest)
5 day
1Lying Close-Grip Barbell Triceps Extension Behind The Head 46-10 70-90 sec
2Dumbbell One-Arm Triceps Extension 310-12 70-90 sec
3Hyperextensions (Back Extensions) 312-16 80-90 sec
4Decline Crunch 310-12 70-90 sec
5Reverse Crunch 312-15 (+max) 70-90 sec
6Barbell Full Squat 48-12 90 sec
7Standing Calf Raises 312-16 80-90 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
45 min
4×6
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
4×10
Rest: 90 sec
heavy
3×8
Rest: 70 sec
heavy
3×15 max
Rest: 70 sec
to failure
> 4.34 T 762 scores 550 kcal
Workout #2
47 min
4×10
Rest: 90 sec
heavy
3×10
Rest: 70 sec
heavy
4×10
Rest: 90 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 4.09 T 550 scores 400 kcal
Workout #3
55 min
3×10
Rest: 70 sec
heavy
3×16
Rest: 90 sec
heavy
3×10
Rest: 70 sec
heavy
3×15 max
Rest: 70 sec
to failure
4×10
Rest: 90 sec
heavy
3×16
Rest: 90 sec
heavy
> 5.78 T 528 scores 380 kcal

They picked up this program

Feb 18 22:38
Feb 14 14:18

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