Mass Gain »  Двойной цикл на массу

Mass Gain » Двойной цикл 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
1Barbell Bench Press - Medium Grip 46-8 60-90 sec
2Bent Over Barbell Row 46-8 60-90 sec
3Dumbbell Shoulder Press 310-12 40-90 sec
4Dumbbell Bicep Curl 310-12 40-90 sec
5Triceps Pushdown - Rope Attachment 310-12 40-90 sec
2 day (rest)
3 day
1Front Barbell Squat 46-8 60-90 sec
2Clean Deadlift 36-8 60-90 sec
3Dumbbell Lunges 36-8 60-90 sec
4Leg Extensions 310-12 40-90 sec
5Standing Calf Raises 310-12 40-90 sec
4 day (rest)
5 day
1Close-Grip Barbell Bench Press 46-8 60-90 sec
2Upright Cable Row 46-8 60-90 sec
3Standing Military Press 310-12 40-90 sec
4Front Two-Dumbbell Raise 310-12 40-90 sec
5Bench Dips 310-12 40-90 sec
6 day (rest)
7 day
1Barbell Full Squat 46-8 60-90 sec
2Barbell Deadlift 46-8 60-90 sec
3Narrow Stance Leg Press 310-12 40-90 sec
4Leg Press 310-12 40-90 sec
5Seated Calf Raise 310-12 40-90 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
32 min
4×6
Rest: 60 sec
heavy
4×6
Rest: 60 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
> 4.31 T 595 scores 430 kcal
Workout #2
32 min
4×6
Rest: 60 sec
heavy
3×6
Rest: 70 sec
heavy
3×6
Rest: 70 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
> 6.42 T 600 scores 430 kcal
Workout #3
32 min
4×6
Rest: 60 sec
heavy
4×6
Rest: 60 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
> 2.81 T 562 scores 400 kcal

2 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Pushups 318-20 90 sec
2Barbell Bench Press - Medium Grip 38-10 60-90 sec
3Incline Dumbbell Press 38-10 60-90 sec
4Standing Military Press 38-10 60-90 sec
5Incline Dumbbell Flyes 38-10 60-90 sec
6Dumbbell One-Arm Triceps Extension 38-10 60-90 sec
7Планка 360 sec 30 sec
8Crunches 315-18 60-90 sec
2 day (rest)
3 day
1Barbell Full Squat 38-10 60-90 sec
2Butt Lift (Bridge) 312-15 60-90 sec
3Barbell Lunge 38-10 60-90 sec
4Dumbbell Step Ups 38-10 60-90 sec
5Calf Raise On A Dumbbell 420-25 60-90 sec
4 day (rest)
5 day
1Pullups 38-10 60-90 sec
2Bent Over Two-Arm Long Bar Row 38-10 60-90 sec
3One-Arm Dumbbell Row 38-10 60-90 sec
4Bent-Arm Dumbbell Pullover 38-10 60-90 sec
5Barbell Curl 38-10 60-90 sec
6Hammer Curls 38-10 60-90 sec
7Пресс с роликом 312-15 60-90 sec
8Reverse Crunch 315-18 60-90 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
60 min
3×20
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×60 sec
Rest: 30 sec
very hard
3×15
Rest: 90 sec
very hard
> 3.11 T 695 scores 500 kcal
Workout #2
38 min
3×8
Rest: 90 sec
heavy
3×12
Rest: 60 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
4×20
Rest: 60 sec
heavy
> 3.82 T 476 scores 340 kcal
Workout #3
62 min
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×12
Rest: 60 sec
heavy
3×15
Rest: 90 sec
very hard
> 2.77 T 733 scores 530 kcal

They picked up this program

Apr 25 13:36

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