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
2Bent Over Two-Arm Long Bar Row 310-15 90-120 sec
3Straight-Arm Pulldown 38-12 90-120 sec
4Wide-Grip Pulldown Behind The Neck 38-12 90-120 sec
5Reverse Flyes 38-12 90-120 sec
6Dumbbell Shrug 38-12 90-120 sec
7Seated Dumbbell Curl 310-15 90-120 sec
8Preacher 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
5Standing Dumbbell Triceps Extension 38-12 90-120 sec
6Triceps Pushdown (a)310-15 90-120 sec
7Pushups (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
75 min
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
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
> 5.76 T 678 scores 490 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
70 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: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
> 4.02 T 568 scores 410 kcal

They picked up this program

Sep 11 21:35
Sep 4 11:53
Sep 16 09:21
Feb 23 06:58
Sep 18 13:19
Mar 16 17:07
May 2 07:53
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