Mass Gain » Программа тренировок на трицепс

Mass Gain » Программа тренировок на трицепс

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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 «16 тренировок»

Duration in days: 56 Amount of training days: 12 Rest days: 44
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
1Smith Machine Close-Grip Bench Press 53-12 (+max) 40-120 sec
2Dumbbell One-Arm Triceps Extension 34-10 (+max) 60-120 sec
3Pushups (Close and Wide Hand Positions) 34-10 (+max) 60-120 sec
4Triceps Pushdown 34-15 (+max) 60-120 sec
2 day (rest)
3 day (rest)
4 day (rest)
5 day (rest)
6 day
1Lying Close-Grip Barbell Triceps Extension Behind The Head 56-12 (+max) 40-120 sec
2Dumbbell One-Arm Triceps Extension 38-10 60-120 sec
3Tricep Dumbbell Kickback 38-10 60-120 sec
4Reverse Grip Triceps Pushdown 34-15 (+max) 60-120 sec
7 day (rest)
8 day (rest)
9 day (rest)
10 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
37 min
1×12
Rest: 40 sec
moderate
1×10
Rest: 60 sec
heavy
1×6
Rest: 120 sec
very hard
1×6 max
Rest: 120 sec
to failure
1×10
Rest: 60 sec
moderate
1×6
Rest: 90 sec
heavy
1×6
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×6
Rest: 90 sec
heavy
1×6
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×10
Rest: 90 sec
very hard
1×15 max
Rest: 120 sec
to failure
> 3.78 T 401 scores 290 kcal
Workout #2
37 min
1×12
Rest: 40 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 120 sec
very hard
1×8 max
Rest: 120 sec
to failure
1×10
Rest: 60 sec
moderate
1×8
Rest: 60 sec
moderate
1×10
Rest: 90 sec
heavy
1×10
Rest: 120 sec
very hard
1×8
Rest: 60 sec
moderate
1×10
Rest: 90 sec
heavy
1×10
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×10
Rest: 90 sec
very hard
1×15 max
Rest: 120 sec
to failure
> 2.59 T 271 scores 190 kcal
Workout #3
36 min
1×10
Rest: 40 sec
moderate
1×8
Rest: 60 sec
heavy
1×5
Rest: 120 sec
very hard
1×5 max
Rest: 120 sec
to failure
1×8
Rest: 60 sec
moderate
1×4
Rest: 90 sec
heavy
1×4
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×4
Rest: 90 sec
heavy
1×4
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
heavy
1×8
Rest: 90 sec
very hard
1×12 max
Rest: 120 sec
to failure
> 3.25 T 387 scores 280 kcal

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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