Mass Gain » Набор массы для мужчин на 4 раза в неделю

Mass Gain » Набор массы для мужчин на 4 раза в неделю

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
1Hyperextensions (Back Extensions) 310-15 40-60 sec
2Barbell Deadlift 64-12 (+max) 45-90 sec
3Подтягивания широким хватом к груди 48-12 50-70 sec
4Reverse Grip Bent-Over Rows 48-12 50-70 sec
5Upright Cable Row 48-12 50-70 sec
6Barbell Curl 310-15 40-60 sec
2 day (rest)
3 day
1Knee/Hip Raise On Parallel Bars 310-15 40-60 sec
2Barbell Bench Press - Medium Grip 64-12 (+max) 45-90 sec
3Incline Dumbbell Flyes 310-15 40-60 sec
4Dips - Triceps Version 64-12 (+max) 45-90 sec
5Triceps Pushdown 310-15 40-60 sec
6Bent-Arm Dumbbell Pullover 310-15 40-60 sec
4 day (rest)
5 day
1Barbell Full Squat 64-12 (+max) 45-90 sec
2Leg Press 310-15 40-60 sec
3Barbell Lunge 48-12 50-70 sec
4Leg Extensions 310-15 40-60 sec
5Seated Leg Curl 310-15 40-60 sec
6 day (rest)
7 day
1Decline Crunch 310-15 40-60 sec
2Standing Military Press 64-12 (+max) 45-90 sec
3Standing Barbell Press Behind Neck 48-12 50-70 sec
4Power Partials 310-15 40-60 sec
5One-Arm Flat Bench Dumbbell Flye 310-15 40-60 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
45 min
3×10
Rest: 60 sec
very hard
6×12
Rest: 45 sec
heavy
4×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
3×10
Rest: 60 sec
very hard
> 6.61 T 771 scores 550 kcal
Workout #2
42 min
3×10
Rest: 60 sec
very hard
6×12
Rest: 45 sec
heavy
3×10
Rest: 60 sec
very hard
6×12
Rest: 45 sec
heavy
3×10
Rest: 60 sec
very hard
3×10
Rest: 60 sec
very hard
> 5.16 T 836 scores 600 kcal
Workout #3
36 min
6×12
Rest: 45 sec
heavy
3×10
Rest: 60 sec
very hard
4×8
Rest: 70 sec
heavy
3×10
Rest: 60 sec
very hard
3×10
Rest: 60 sec
very hard
> 11.57 T 693 scores 500 kcal

They picked up this program

Apr 22 15:41
May 19 21:34
Jul 6 18:06
May 12 11:28
Feb 21 15:24

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mass Gain
Intermediate
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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