Mass Gain »  На массу:  шестидневный ударный тренинг

Mass Gain » На массу: шестидневный ударный тренинг

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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 «24 тренировки»

Duration in days: 27 Amount of training days: 24 Rest days: 3
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 46-8 120 sec
2Incline Dumbbell Press 46-8 120 sec
3Straight-Arm Pulldown 415-20 60 sec
4Seated Cable Rows 415-20 60 sec
5Smith Machine Overhead Shoulder Press 410-12 90 sec
6Power Partials 410-12 90 sec
7Dumbbell Shrug 410-12 90 sec
8Cable Crunch 46-8 120 sec
9Hanging Leg Raise 46-8 120 sec
2 day
1Barbell Full Squat 46-8 120 sec
2Leg Extensions 46-8 120 sec
3 Stiff-Legged Barbell Deadlift 46-8 120 sec
4Standing Biceps Cable Curl 415-20 60 sec
5Concentration Curls 415-20 60 sec
6Triceps Pushdown 410-12 90 sec
7Dumbbell One-Arm Triceps Extension 410-12 90 sec
8Standing Calf Raises 46-8 120 sec
9Seated Calf Raise 46-8 120 sec
3 day
1Разведение рук с гантелями в стороны в наклоне 415-20 60 sec
2Cable Crossover 415-20 60 sec
3One-Arm Dumbbell Row 410-12 90 sec
4Wide-Grip Lat Pulldown 410-12 90 sec
5Seated Barbell Military Press 46-8 120 sec
6Upright Barbell Row 46-8 120 sec
7Barbell Shrug 46-8 120 sec
8Reverse Crunch 415-20 60 sec
9Oblique Crunches - On The Floor 415-20 60 sec
10Seated Calf Raise 410-12 90 sec
4 day
1Barbell Lunge 415-20 60 sec
2Leg Extensions 415-20 60 sec
3Lying Leg Curls 415-20 60 sec
4Preacher Curl 410-12 90 sec
5Dumbbell Alternate Bicep Curl 410-12 90 sec
6Close-Grip Barbell Bench Press 46-8 120 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 46-8 120 sec
8Standing Calf Raises 415-20 60 sec
9Seated Calf Raise 415-20 60 sec
5 day
1Barbell Incline Bench Press Medium-Grip 410-12 90 sec
2Decline Barbell Bench Press 410-12 90 sec
3Bent Over Barbell Row 46-8 120 sec
4Underhand Cable Pulldowns 46-8 120 sec
5Standing Low-Pulley Deltoid Raise 415-20 60 sec
6Reverse Machine Flyes 415-20 60 sec
7Barbell Shrug Behind The Back 415-20 60 sec
8Decline Crunch 410-12 90 sec
9Hanging Leg Raise 410-12 90 sec
6 day
1Smith Machine Squat 410-12 90 sec
2Leg Press 410-12 90 sec
3Seated Leg Curl 410-12 90 sec
4Barbell Curl 46-8 120 sec
5Alternate Hammer Curl 46-8 120 sec
6Kneeling Cable Triceps Extension 415-20 60 sec
7Tricep Dumbbell Kickback 415-20 60 sec
8Standing Calf Raises 410-12 90 sec
9Seated Calf Raise 410-12 90 sec
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 24 workouts

Workout #1
89 min
4×8
Rest: 120 sec
very hard
4×8
Rest: 120 sec
very hard
4×15
Rest: 60 sec
heavy
4×15
Rest: 60 sec
heavy
4×10
Rest: 90 sec
very hard
4×10
Rest: 90 sec
very hard
4×10
Rest: 90 sec
very hard
4×8
Rest: 120 sec
very hard
4×8
Rest: 120 sec
very hard
> 10.26 T 1232 scores 890 kcal
Workout #2
91 min
4×8
Rest: 120 sec
very hard
4×8
Rest: 120 sec
very hard
4×8
Rest: 120 sec
very hard
4×15
Rest: 60 sec
heavy
4×15
Rest: 60 sec
heavy
4×10
Rest: 90 sec
very hard
4×10
Rest: 90 sec
very hard
4×8
Rest: 120 sec
very hard
4×8
Rest: 120 sec
very hard
> 13.19 T 962 scores 690 kcal
Workout #3
92 min
4×15
Rest: 60 sec
heavy
4×10
Rest: 90 sec
very hard
4×10
Rest: 90 sec
very hard
4×8
Rest: 120 sec
very hard
4×8
Rest: 120 sec
very hard
4×8
Rest: 120 sec
very hard
4×15
Rest: 60 sec
heavy
4×15
Rest: 60 sec
heavy
4×10
Rest: 90 sec
very hard
> 10.45 T 1227 scores 880 kcal

They picked up this program

Aug 21 19:56
Aug 24 21:24
Sep 14 06:57
Sep 11 21:35
May 3 09:04
May 21 20:16
Aug 27 20:34
Apr 24 19:04
May 7 16:11
Apr 11 17:21
Apr 11 18:49
Sep 17 11:22
Apr 6 00:09
Mar 29 00:07
Mar 19 23:01
Aug 9 17:53
Apr 11 17:01
Feb 28 12:49

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