Mass Gain » Программа тренировок для мезоморфа на массу

Mass Gain » Программа тренировок для мезоморфа на массу

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
1Clean Deadlift 36-8 60-120 sec
2Barbell Bench Press - Medium Grip 36-8 60-120 sec
3Barbell Incline Bench Press Medium-Grip 36-8 60-120 sec
4Incline Dumbbell Press 38-12 70-90 sec
5Cuban Press 38-12 70-90 sec
6Standing Military Press 36-8 60-120 sec
7Decline Crunch 310-15 (+max) 60 sec
2 day (rest)
3 day
1Hyperextensions (Back Extensions) 310-15 60-120 sec
2Clean Deadlift 36-8 60-120 sec
3Bent Over Barbell Row 36-8 60-120 sec
4Upright Barbell Row 38-12 70-90 sec
5Разведение рук с гантелями в стороны в наклоне 38-12 70-90 sec
6Barbell Shrug 310-15 60-120 sec
7Reverse Crunch 36-8 60-120 sec
4 day (rest)
5 day
1Barbell Full Squat 36-8 60-120 sec
2Leg Press 38-12 70-90 sec
3Lying Leg Curls 310-15 60-120 sec
4Standing Calf Raises 310-15 60-120 sec
5Standing Military Press 36-8 60-120 sec
6Front Two-Dumbbell Raise 38-12 70-90 sec
7Crunches 310-15 (+max) 60 sec
6 day (rest)
7 day
1Close-Grip EZ Bar Curl 36-8 60-120 sec
2Dumbbell Bicep Curl 38-12 70-90 sec
3Preacher Hammer Dumbbell Curl 310-15 60-120 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
5Dumbbell One-Arm Triceps Extension 310-15 60-120 sec
6Dips - Triceps Version 310-15 60-120 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
54 min
3×6
Rest: 90 sec
very hard
3×6
Rest: 90 sec
very hard
3×6
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
3×6
Rest: 90 sec
very hard
3×15 max
Rest: 60 sec
to failure
> 4.77 T 976 scores 700 kcal
Workout #2
55 min
3×10
Rest: 90 sec
heavy
3×6
Rest: 90 sec
very hard
3×6
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
3×10
Rest: 90 sec
heavy
3×6
Rest: 90 sec
very hard
> 5.08 T 752 scores 540 kcal
Workout #3
54 min
3×6
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×6
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
3×15 max
Rest: 60 sec
to failure
> 9.15 T 712 scores 510 kcal

They picked up this program

Feb 11 12:10
Feb 18 23:11
Feb 18 23:12
Feb 18 17:28
Feb 18 23:10
Feb 18 23:10
Feb 18 23:00
Feb 17 23:11
Feb 17 23:11
Feb 17 23:10
Feb 17 23:10
Feb 17 12:35
Feb 17 23:01
Feb 17 23:01
Feb 17 23:00
Feb 16 23:11
Feb 17 12:06
Feb 17 15:44
Feb 17 11:05
Feb 18 15:05

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