Mass Gain » Программа тренировок для натуралов 3 дня в неделю

Mass Gain » Программа тренировок для натуралов 3 дня в неделю

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
1Barbell Bench Press - Medium Grip 36-12 100-120 sec
2Barbell Incline Bench Press Medium-Grip 36-12 100-120 sec
3Dips - Triceps Version 36-12 100-120 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 36-12 100-120 sec
5Barbell Curl 36-12 100-120 sec
6Crunches 312-15 (+max) 90 sec
2 day (rest)
3 day
1Pullups 46-10 100-120 sec
2Bent Over Barbell Row 36-12 100-120 sec
3One-Arm Dumbbell Row 36-12 100-120 sec
4Standing Military Press 36-12 100-120 sec
5Upright Barbell Row 36-12 100-120 sec
6Crunches 312-15 (+max) 90 sec
4 day (rest)
5 day
1Barbell Full Squat 46-10 100-120 sec
2Leg Press 36-12 100-120 sec
3Leg Extensions 310-15 100-120 sec
4Lying Leg Curls 310-15 100-120 sec
5Standing Calf Raises 310-15 100-120 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
56 min
3×12
Rest: 120 sec
very hard
3×12
Rest: 120 sec
very hard
3×12
Rest: 120 sec
very hard
3×12
Rest: 120 sec
very hard
3×15 max
Rest: 90 sec
to failure
> 4.79 T 602 scores 430 kcal
Workout #2
58 min
4×6
Rest: 120 sec
heavy
3×12
Rest: 120 sec
very hard
3×12
Rest: 120 sec
very hard
3×12
Rest: 120 sec
very hard
3×12
Rest: 120 sec
very hard
3×15 max
Rest: 90 sec
to failure
> 4.25 T 745 scores 540 kcal
Workout #3
50 min
4×6
Rest: 120 sec
heavy
3×12
Rest: 120 sec
very hard
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
> 10.18 T 513 scores 370 kcal

They picked up this program

Jul 16 17:01
Jul 14 13:34
Jun 11 12:41
Jul 8 12:49
May 28 10:41
Jul 10 19:38
Jul 13 23:06
Jul 16 21:00
Jul 16 12:08
Jul 4 14:19
Jun 4 15:08
Mar 8 22:07
Mar 1 23:24
Apr 6 10:55
Feb 12 09:06
Feb 2 23:00
Feb 2 23:00
Feb 10 01:05

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