Mass Gain » Программа тренировок для набора мышечной массы
Intermediate
Установи приложение AtletIQ,
чтобы тренироваться по этой программе
Автор программы
The content of of the program
1 «12 тренировок»
Amount of training days: 12
Rest days: 11
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 4 | 6-12 | 40-120 sec |
| 2 | Leg Extensions | 4 | 6-12 | 40-120 sec |
| 3 | Seated Leg Curl | 4 | 6-12 | 40-120 sec |
| 4 | Standing Calf Raises | 4 | 15-20 | 40-60 sec |
| 5 | Standing Military Press | 4 | 6-12 | 40-120 sec |
| 6 | Dumbbell Shoulder Press | 4 | 6-12 | 40-120 sec |
| 7 | Front Two-Dumbbell Raise | 4 | 6-12 | 40-120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 4 | 6-12 | 40-120 sec |
| 2 | Incline Dumbbell Press | 4 | 6-12 | 40-120 sec |
| 3 | Incline Dumbbell Flyes | 4 | 6-12 | 40-120 sec |
| 4 | Close-Grip Barbell Bench Press | 4 | 6-12 | 40-120 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 4 | 6-12 | 40-120 sec |
| 6 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 4 | 6-12 | 40-120 sec |
| 7 | Dumbbell One-Arm Triceps Extension | 4 | 6-12 | 40-120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Clean Deadlift | 4 | 6-12 | 40-120 sec |
| 2 | One-Arm Dumbbell Row | 4 | 6-12 | 40-120 sec |
| 3 | Pullups | 4 | 6-12 | 40-120 sec |
| 4 | Pullups | 4 | 6-12 | 40-120 sec |
| 5 | Barbell Curl | 4 | 6-12 | 40-120 sec |
| 6 | Hammer Curls | 4 | 6-12 | 40-120 sec |
| 7 | Concentration Curls | 4 | 6-12 | 40-120 sec |
| 6 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
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Установи приложение AtletIQ,
чтобы тренироваться по этой программе
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.
