Mass Gain » Мужской комплекс на массу «пять в одном»

Mass Gain » Мужской комплекс на массу «пять в одном»

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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 «20 тренировок»

Duration in days: 26 Amount of training days: 20 Rest days: 6
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 Full Squat 44-10 60-120 sec
2Clean Deadlift 44-10 60-120 sec
3Barbell Lunge 44-10 60-120 sec
4Hyperextensions (Back Extensions) 44-10 60-120 sec
5Lying Leg Curls 310-15 50-70 sec
6Приседания с выпрыгиванием 44-10 60-120 sec
2 day
1Elliptical Trainer 15 min 40 sec
2Standing Military Press (a)36-10 60-120 sec
3Power Partials (a)310-15 50-70 sec
4Elliptical Trainer 15 min 40 sec
5Dumbbell Shoulder Press (b)36-10 60-120 sec
6Upright Barbell Row (b)310-15 50-70 sec
7Elliptical Trainer 15 min 40 sec
8Decline Crunch (c)310-15 50-70 sec
9Decline Crunch (c)310-15 50-70 sec
10Decline Crunch (c)310-15 50-70 sec
11Подъём ног в упоре сидя (c)310-15 50-70 sec
12Elliptical Trainer 15 min 40 sec
3 day
1Подтягивания широким хватом к груди (a)36-10 60-120 sec
2Bent Over Barbell Row (a)36-10 60-120 sec
3Seated Cable Rows (a)36-10 60-120 sec
4Barbell Bench Press - Medium Grip (b)36-10 60-120 sec
5Incline Dumbbell Press (b)36-10 60-120 sec
6Butterfly (b)310-15 50-70 sec
7Barbell Shrug (c)310-15 50-70 sec
8Разведение рук с гантелями в стороны в наклоне (c)310-15 50-70 sec
9Bent-Arm Dumbbell Pullover (c)310-15 50-70 sec
4 day
1Hanging Leg Raise 410-15 50-120 sec
2Hanging Leg Raise 410-15 50-120 sec
3Dumbbell Lunges 410-15 50-120 sec
4Подтягивания в гравитроне 410-15 50-120 sec
5Push-Up Wide 410-15 50-120 sec
6Hyperextensions (Back Extensions) 410-15 50-120 sec
7Планка 160 sec 20 sec
8Elliptical Trainer 15 min 40 sec
5 day
1Chin-Up (a)310-15 50-70 sec
2Chin-Up (a)310-15 50-70 sec
3Alternate Incline Dumbbell Curl (a)310-15 50-70 sec
4Dips - Triceps Version (b)310-15 50-70 sec
5Dips - Triceps Version (b)310-15 50-70 sec
6Lying Dumbbell Tricep Extension (b)310-15 50-70 sec
7Barbell Curl (c)310-15 50-70 sec
8Triceps Pushdown (c)310-15 50-70 sec
9Reverse Barbell Preacher Curls (d)310-15 50-70 sec
10Reverse Barbell Preacher Curls (d)310-15 50-70 sec
11Seated Palm-Up Barbell Wrist Curl (d)310-15 50-70 sec
6 day (rest)
7 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 20 workouts

Workout #1
53 min
1×9
Rest: 60 sec
heavy
1×5
Rest: 120 sec
very hard
1×8
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×9
Rest: 60 sec
heavy
1×5
Rest: 120 sec
very hard
1×8
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×9
Rest: 60 sec
heavy
1×5
Rest: 120 sec
very hard
1×8
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×9
Rest: 60 sec
heavy
1×5
Rest: 120 sec
very hard
1×8
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
3×10
Rest: 50 sec
heavy
1×6
Rest: 60 sec
heavy
1×8 max
Rest: 120 sec
very hard
1×6
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
> 6.66 T 753 scores 540 kcal
Workout #2
74 min
1×5 min
Rest: 40 sec
heavy
1×6
Rest: 90 sec
very hard
1×8
Rest: 70 sec
very hard
1×10
Rest: 60 sec
very hard
3×10
Rest: 50 sec
heavy
1×5 min
Rest: 40 sec
heavy
1×6
Rest: 90 sec
very hard
1×8
Rest: 70 sec
very hard
1×10
Rest: 60 sec
very hard
3×10
Rest: 50 sec
heavy
1×5 min
Rest: 40 sec
heavy
3×10
Rest: 50 sec
heavy
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
heavy
1×5 min
Rest: 40 sec
heavy
> 2.36 T 943 scores 680 kcal
Workout #3
61 min
1×8 max
Rest: 90 sec
very hard
1×7
Rest: 70 sec
very hard
1×7
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×8
Rest: 70 sec
very hard
1×10
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×8
Rest: 70 sec
very hard
1×10
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×8
Rest: 70 sec
very hard
1×10
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×8
Rest: 70 sec
very hard
1×10
Rest: 60 sec
very hard
3×10
Rest: 50 sec
heavy
3×10
Rest: 50 sec
heavy
3×10
Rest: 50 sec
heavy
> 8.24 T 1141 scores 820 kcal

They picked up this program

Aug 18 11:04
Aug 13 22:40
Aug 16 12:53
Aug 18 17:30
Jan 14 16:19
Apr 27 18:15
Apr 2 23:02
Mar 31 23:01
Apr 16 10:40
Mar 28 23:02
Mar 27 20:33
Mar 26 23:01
Mar 25 12:28
May 21 15:10
Mar 21 23:10
Mar 21 17:33
Aug 12 22:47
Mar 20 10:45

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