Mass Gain »  Масса+рельеф: для девушек на ноги и ягодицы

Mass Gain » Масса+рельеф: для девушек на ноги и ягодицы

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
1Hanging Leg Raise 310-15 90-110 sec
2Hanging Leg Raise 310-15 90-110 sec
3Decline Crunch 415-20 90-110 sec
4Decline Crunch 415-20 90-110 sec
5Decline Crunch 415-20 90-110 sec
6Hyperextensions (Back Extensions) 410-15 90-110 sec
7Stiff-Legged Dumbbell Deadlift 410-15 90-110 sec
8Leg Press 410-15 90-110 sec
9Dumbbell Lunges 410-15 90-110 sec
10Thigh Abductor (а)415-20 90-110 sec
11Thigh Adductor (а)415-20 90-110 sec
2 day (rest)
3 day
1Incline Dumbbell Press 410-15 90-110 sec
2Butterfly 410-15 90-110 sec
3Standing Military Press 410-15 90-110 sec
4Power Partials 410-15 90-110 sec
5Bench Dips 410-15 90-110 sec
6Triceps Pushdown 415-20 90-110 sec
7Underhand Cable Pulldowns 410-15 90-110 sec
8Barbell Curl 410-15 90-110 sec
4 day (rest)
5 day
1Decline Crunch 315-20 90-110 sec
2Decline Crunch 315-20 90-110 sec
3Decline Crunch 315-20 90-110 sec
4Hanging Pike 310-15 90-110 sec
5Hanging Pike 310-15 90-110 sec
6Barbell Full Squat (а)410-15 90-110 sec
7Barbell Side Split Squat (а)410-15 90-110 sec
8Dumbbell Step Ups (b)410-15 90-110 sec
9Standing Calf Raises (b)415-20 90-110 sec
10Good Morning 410-15 90-110 sec
11Butt Lift (Bridge) 415-20 90-110 sec
6 day (rest)
7 day
1Hyperextensions (Back Extensions) 310-15 90-110 sec
2Tuck Crunch 315-20 90-110 sec
3Австралийские подтягивания 410-15 90-110 sec
4Bent-Arm Dumbbell Pullover 410-15 90-110 sec
5Wide-Grip Pulldown Behind The Neck 410-15 90-110 sec
6Seated Cable Rows 410-15 90-110 sec
7Plie Dumbbell Squat 410-15 90-110 sec
8Lying Leg Curls 410-15 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
113 min
3×10
Rest: 110 sec
heavy
3×15
Rest: 90 sec
heavy
4×18
Rest: 110 sec
heavy
4×20
Rest: 90 sec
heavy
4×15
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×18
Rest: 110 sec
heavy
4×18
Rest: 110 sec
heavy
> 6.95 T 915 scores 660 kcal
Workout #2
86 min
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×18
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
> 8.13 T 962 scores 690 kcal
Workout #3
109 min
3×20
Rest: 110 sec
heavy
3×18
Rest: 110 sec
heavy
3×18
Rest: 110 sec
heavy
3×10
Rest: 110 sec
heavy
3×15
Rest: 90 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×18
Rest: 110 sec
heavy
4×10
Rest: 110 sec
heavy
4×18
Rest: 110 sec
heavy
> 7.26 T 957 scores 690 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
1Barbell Full Squat 38-12 70-90 sec
2Dumbbell Lunges 310-15 90 sec
3Plie Dumbbell Squat 38-12 70-90 sec
4Butt Lift (Bridge) 38-12 70-90 sec
5Crunches 315-20 80-90 sec
6Crunches 315-20 80-90 sec
2 day (rest)
3 day
1 Stiff-Legged Barbell Deadlift 38-12 70-90 sec
2Dumbbell Bench Press 38-12 70-90 sec
3Wide-Grip Pulldown Behind The Neck 38-12 70-90 sec
4Seated Cable Rows 38-12 70-90 sec
5Incline Dumbbell Press 38-12 70-90 sec
6Dumbbell Flyes 38-12 70-90 sec
4 day (rest)
5 day
1Hyperextensions (Back Extensions) 315-20 80-90 sec
2Dumbbell Lunges 310-15 90 sec
3One-Legged Cable Kickback 310-15 90 sec
4Lying Leg Curls 38-12 70-90 sec
5Bent-Knee Hip Raise 315-20 80-90 sec
6Bent-Knee Hip Raise 315-20 80-90 sec
7Arnold Dumbbell Press 38-12 70-90 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
48 min
3×8
Rest: 90 sec
moderate
3×15
Rest: 90 sec
heavy
3×8
Rest: 90 sec
moderate
3×5
Rest: 90 sec
moderate
3×20
Rest: 90 sec
heavy
3×15
Rest: 80 sec
heavy
> 2.95 T 444 scores 320 kcal
Workout #2
48 min
3×8
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
> 4.87 T 545 scores 390 kcal
Workout #3
56 min
3×20
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×8
Rest: 90 sec
moderate
3×15
Rest: 90 sec
heavy
3×14
Rest: 80 sec
heavy
3×8
Rest: 90 sec
moderate
> 2.7 T 490 scores 350 kcal

They picked up this program

Sep 12 12:52
Jul 19 19:52
Feb 16 17:23
Mar 26 10:07
Apr 19 13:28
Jun 30 10:56
Apr 25 10:35
Dec 18 10:00
Nov 3 22:18
Jul 17 19:48
Jun 2 16:19
Dec 1 05:51
Jan 3 09:12
Dec 14 17:29
Nov 15 19:38
Nov 18 22:05
Nov 6 10:57
Nov 16 15:25
Oct 19 21:58
Sep 25 21:56

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