Mass Gain » Супер программа тренировок для набора мышечной массы

Mass Gain » Супер программа тренировок для набора мышечной массы

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 Bench Press - Medium Grip 2-310-15 70-90 sec
2Barbell Incline Bench Press Medium-Grip 38-12 70-90 sec
3Incline Dumbbell Press 38-12 70-90 sec
4Cuban Press 38-12 70-90 sec
5Standing Military Press 38-12 70-90 sec
6Decline Crunch 310-15 70-90 sec
2 day (rest)
3 day
1Hyperextensions (Back Extensions) 310-15 70-90 sec
2Clean Deadlift 76-8 90-120 sec
3Bent Over Barbell Row 38-12 70-90 sec
4Upright Barbell Row 310-15 70-90 sec
5Разведение рук с гантелями в стороны в наклоне 310-15 70-90 sec
6Barbell Shrug 310-15 70-90 sec
7Reverse Crunch 312-15 (+max) 70 sec
4 day (rest)
5 day
1Barbell Full Squat 76-8 90-120 sec
2Leg Press 38-12 70-90 sec
3Seated Calf Raise 310-15 70-90 sec
4Standing Military Press 38-12 70-90 sec
5Front Two-Dumbbell Raise 38-12 70-90 sec
6Crunches 312-15 (+max) 70 sec
6 day (rest)
7 day
1Barbell Curl 76-8 90-120 sec
2Dumbbell Bicep Curl 38-12 70-90 sec
3Preacher Curl 310-15 70-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
5Dumbbell One-Arm Triceps Extension 310-15 70-90 sec
6Dips - Triceps Version 2-310-15 70-90 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
41 min
2×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 3.93 T 598 scores 430 kcal
Workout #2
59 min
3×10
Rest: 70 sec
heavy
7×8
Rest: 120 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
> 7.55 T 865 scores 620 kcal
Workout #3
52 min
7×8
Rest: 120 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
> 9.64 T 720 scores 520 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
1Wide-Grip Barbell Bench Press 2-310-15 70-90 sec
2Dips - Triceps Version 38-12 70-90 sec
3Incline Dumbbell Press 38-12 70-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
5Triceps Pushdown 38-12 70-90 sec
6Decline Crunch 38-12 70-90 sec
2 day (rest)
3 day
1Hyperextensions (Back Extensions) 310-15 70-90 sec
2Clean Deadlift 76-8 90-120 sec
3Bent Over Barbell Row 38-12 70-90 sec
4Dumbbell Bicep Curl 310-15 70-90 sec
5Barbell Curl 310-15 70-90 sec
6Barbell Shrug 310-15 70-90 sec
7Crunches 312-15 (+max) 70 sec
4 day (rest)
5 day
1Barbell Full Squat 76-8 90-120 sec
2Leg Press 38-12 70-90 sec
3Seated Calf Raise 310-15 70-90 sec
4Standing Military Press 38-12 70-90 sec
5Standing Barbell Press Behind Neck 38-12 70-90 sec
6Front Two-Dumbbell Raise 38-12 70-90 sec
7Crunches 312-15 (+max) 70 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
41 min
2×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 3.15 T 450 scores 320 kcal
Workout #2
59 min
3×10
Rest: 70 sec
heavy
7×8
Rest: 120 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
> 7.75 T 830 scores 600 kcal
Workout #3
59 min
7×8
Rest: 120 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
> 10.63 T 825 scores 590 kcal

They picked up this program

Sep 11 21:35
Sep 14 16:10
Sep 16 18:23
Aug 12 22:14
Jul 15 20:23
Sep 15 19:23
Aug 24 13:15
Jul 2 17:59
Aug 28 23:59
Sep 17 11:22

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