Mass Gain » Программа тренировок кому за 40 на массу

Mass Gain » Программа тренировок кому за 40 на массу

Beginner

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
1Pullups 38-13 (+max) 100 sec
2Pullups 38-13 (+max) 100 sec
3Bent Over Two-Arm Long Bar Row 310-15 90-120 sec
4Straight-Arm Pulldown 38-12 90-120 sec
5Wide-Grip Pulldown Behind The Neck 38-12 90-120 sec
6Reverse Flyes 38-12 90-120 sec
7Dumbbell Shrug 38-12 90-120 sec
8Seated Dumbbell Curl 310-15 90-120 sec
9Preacher Curl 38-12 90-120 sec
2 day (rest)
3 day
1Leg Press 310-15 90-120 sec
2Leg Extensions 310-15 90-120 sec
3Lying Leg Curls 38-12 90-120 sec
4Seated Calf Raise 38-13 (+max) 100 sec
5Power Partials 38-12 90-120 sec
6One-Arm Dumbbell Row 38-12 90-120 sec
7Standing Military Press 38-12 90-120 sec
8Front Two-Dumbbell Raise 38-12 90-120 sec
4 day (rest)
5 day
1Incline Dumbbell Press 310-15 90-120 sec
2Cable Crossover 48-12 90-120 sec
3Butterfly 48-12 90-120 sec
4Pushups 38-12 90-120 sec
5Pushups 38-12 90-120 sec
6Standing Dumbbell Triceps Extension 38-12 90-120 sec
7Triceps Pushdown (a)310-15 90-120 sec
8Pushups (Close and Wide Hand Positions) (a)38-12 90-120 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
83 min
3×8 max
Rest: 100 sec
to failure
3×10 max
Rest: 100 sec
to failure
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
> 5.76 T 855 scores 610 kcal
Workout #2
75 min
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×8 max
Rest: 100 sec
to failure
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
> 10.04 T 627 scores 450 kcal
Workout #3
79 min
3×12
Rest: 120 sec
moderate
4×8
Rest: 120 sec
moderate
4×8
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 100 sec
heavy
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
> 4.02 T 642 scores 460 kcal

They picked up this program

Dec 11 11:53
Jul 3 07:36
Jul 16 08:22
Nov 14 18:11
Sep 16 09:21
Feb 23 06:58
Mar 16 17:07
Mar 28 12:20
Feb 3 18:33
Feb 5 12:04
Mar 16 14:32

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