Mass Gain » Программа тренировок для увеличения мышц рук

Mass Gain » Программа тренировок для увеличения мышц рук

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 (1 цикл)»

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
1Leg Press 38-12 70-90 sec
2Standing Calf Raises 318-22 70 sec
3Barbell Curl 310-15 90 sec
4Hammer Curls 38-12 70-90 sec
5Close-Grip EZ Bar Curl 310-15 90 sec
2 day (rest)
3 day
1Dips - Triceps Version 34-6 90-120 sec
2Barbell Bench Press - Medium Grip 38-12 70-90 sec
3Incline Dumbbell Press 28-10 90-120 sec
4Upright Barbell Row 310-15 90 sec
5Dumbbell Shrug 28-10 90-120 sec
6Crunches 310-15 90 sec
4 day (rest)
5 day
1Barbell Full Squat 310-15 90 sec
2Lying Leg Curls 310-15 90 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
4Barbell Bench Press - Medium Grip 310-15 90 sec
5Triceps Pushdown 38-12 70-90 sec
6 day (rest)
7 day
1Clean Deadlift 34-6 90-120 sec
2Close-Grip Front Lat Pulldown 28-10 90-120 sec
3Bent Over Two-Arm Long Bar Row 38-12 70-90 sec
4Chin-Up 28-10 90-120 sec
5Crunches 310-15 90 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
37 min
3×12
Rest: 70 sec
very hard
3×18
Rest: 70 sec
very hard
3×10
Rest: 90 sec
heavy
3×12
Rest: 70 sec
very hard
3×10
Rest: 90 sec
heavy
> 8.63 T 388 scores 280 kcal
Workout #2
45 min
3×4
Rest: 120 sec
heavy
3×12
Rest: 70 sec
very hard
2×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 3.51 T 505 scores 360 kcal
Workout #3
38 min
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×12
Rest: 70 sec
very hard
> 6.18 T 427 scores 310 kcal

2 «16 тренировок (2 цикл)»

Duration in days: 31 Amount of training days: 16 Rest days: 15
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Leg Press 38-12 70-90 sec
2Seated Calf Raise 318-22 70 sec
3Upright Barbell Row 38-12 70-90 sec
4Dumbbell Shrug 28-10 90-120 sec
5Barbell Bench Press - Medium Grip 28-10 90-120 sec
2 day (rest)
3 day
1Dips - Triceps Version 34-6 90-120 sec
2Barbell Incline Bench Press Medium-Grip 38-12 70-90 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
4Triceps Pushdown 410-12 70-90 sec
5Crunches 310-15 90 sec
4 day (rest)
5 day
1Barbell Full Squat 310-15 90 sec
2Lying Leg Curls 310-15 90 sec
3Close-Grip Front Lat Pulldown 28-10 90-120 sec
4Chin-Up 28-10 90-120 sec
6 day (rest)
7 day
1Clean Deadlift 34-6 90-120 sec
2Bent Over Two-Arm Long Bar Row 28-10 90-120 sec
3Close-Grip EZ Bar Curl 310-15 90 sec
4Hammer Curls 38-12 70-90 sec
5Hanging Leg Raise 310-15 90 sec
8 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 16 workouts

Workout #1
34 min
3×12
Rest: 70 sec
very hard
3×18
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
2×10
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
> 9.03 T 419 scores 300 kcal
Workout #2
40 min
3×4
Rest: 120 sec
heavy
3×12
Rest: 70 sec
very hard
4×10
Rest: 70 sec
heavy
3×10
Rest: 90 sec
heavy
> 3.38 T 408 scores 290 kcal
Workout #3
29 min
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
> 3.69 T 343 scores 250 kcal

They picked up this program

May 24 18:45
May 16 14:31

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