Mass Gain » Программа тренировок на грудь

Mass Gain » Программа тренировок на грудь

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 «16 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
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 Full Squat 58-12 90-110 sec
2Barbell Incline Bench Press Medium-Grip 410-15 90-110 sec
3Incline Dumbbell Press 58-12 90-110 sec
4Dips - Triceps Version 58-12 90-110 sec
5Cable Crossover 410-15 90-110 sec
2 day (rest)
3 day
1Barbell Full Squat 410-15 90-110 sec
2Leg Press 410-15 90-110 sec
3 Stiff-Legged Barbell Deadlift 410-15 90-110 sec
4 day (rest)
5 day
1Lying Close-Grip Barbell Triceps Extension Behind The Head 58-12 90-110 sec
2Incline Dumbbell Press 410-15 90-110 sec
3Dumbbell Flyes 410-15 90-110 sec
4Barbell Bench Press - Medium Grip (a)58-12 90-110 sec
5Standing Overhead Barbell Triceps Extension (a)58-12 90-110 sec
6 day (rest)
7 day
1Bent Over Barbell Row 58-12 90-110 sec
2Подтягивания широким хватом к груди 412-15 (+max) 110 sec
3Dumbbell One-Arm Upright Row 38-12 90-110 sec
4Seated Cable Rows 410-15 90-110 sec
5Hammer Curls (a)58-12 90-110 sec
6Dumbbell Alternate Bicep Curl (a)58-12 90-110 sec
8 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 16 workouts

Workout #1
55 min
5×8
Rest: 90 sec
heavy
4×15
Rest: 110 sec
heavy
5×8
Rest: 90 sec
heavy
5×8
Rest: 90 sec
heavy
4×15
Rest: 110 sec
heavy
> 6.62 T 948 scores 680 kcal
Workout #2
34 min
4×15
Rest: 110 sec
heavy
4×15
Rest: 110 sec
heavy
4×15
Rest: 110 sec
heavy
> 11.67 T 437 scores 310 kcal
Workout #3
55 min
4×15
Rest: 110 sec
heavy
4×15
Rest: 110 sec
heavy
5×8
Rest: 90 sec
heavy
> 5.92 T 761 scores 550 kcal

2 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Decline Crunch 310-15 70-90 sec
2Barbell Bench Press - Medium Grip 56-10 70-90 sec
3Incline Dumbbell Press 34-12 60-80 sec
4Dumbbell Flyes 310-15 70-90 sec
5Barbell Full Squat 34-12 60-80 sec
6Leg Extensions 310-15 70-90 sec
2 day (rest)
3 day
1 310-15 70-90 sec
2Standing Military Press 34-12 60-80 sec
3Dips - Triceps Version 34-12 60-80 sec
4Chin-Up 34-12 60-80 sec
5Barbell Curl 310-15 70-90 sec
6Upright Barbell Row 310-15 70-90 sec
7Power Partials 310-15 70-90 sec
4 day (rest)
5 day
1Hyperextensions (Back Extensions) 310-15 70-90 sec
2Clean Deadlift 56-10 70-90 sec
3Wide-Grip Pulldown Behind The Neck 34-12 60-80 sec
4Bent Over Barbell Row 34-12 60-80 sec
5Seated Cable Rows 310-15 70-90 sec
6Push-Up Wide 34-12 60-80 sec
7Bent-Arm Dumbbell Pullover 310-15 70-90 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
43 min
3×15
Rest: 70 sec
heavy
5×6
Rest: 70 sec
heavy
3×4
Rest: 60 sec
heavy
3×15
Rest: 70 sec
heavy
3×4
Rest: 60 sec
heavy
3×15
Rest: 70 sec
heavy
> 5.27 T 694 scores 500 kcal
Workout #2
47 min
3×15
Rest: 70 sec
heavy
3×4
Rest: 60 sec
heavy
3×4
Rest: 60 sec
heavy
3×4
Rest: 60 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
> 2.72 T 571 scores 410 kcal
Workout #3
49 min
3×15
Rest: 70 sec
heavy
5×6
Rest: 70 sec
heavy
3×4
Rest: 60 sec
heavy
3×4
Rest: 60 sec
heavy
3×15
Rest: 70 sec
heavy
3×12 max
Rest: 60 sec
heavy
3×15
Rest: 70 sec
heavy
> 5.61 T 947 scores 680 kcal

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