Mass Gain » Быстрая тренировка для девушек с упором на верхнюю часть тела

Mass Gain » Быстрая тренировка для девушек с упором на верхнюю часть тела

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 «8 тренировок»

Duration in days: 15 Amount of training days: 8 Rest days: 7
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
1Dumbbell Bench Press (a)310-15 50-60 sec
2Dips - Triceps Version (a)38-12 50-60 sec
3Standing Palms-In Dumbbell Press (b)310-15 50-60 sec
4Incline Dumbbell Press (b)38-12 50-60 sec
5Push-Ups With Feet Elevated 310-15 50-60 sec
6Lying Dumbbell Tricep Extension 38-12 50-60 sec
2 day (rest)
3 day
1Chin-Up 34-6 (+max) 50-60 sec
2One-Arm Dumbbell Row (a)310-15 50-60 sec
3Concentration Curls (a)310-15 50-60 sec
4Upright Barbell Row (b)38-12 50-60 sec
5Incline Dumbbell Flyes (b)38-12 50-60 sec
6Alternating Renegade Row 34-6 60 sec
4 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 8 workouts

Workout #1
39 min
3×10
Rest: 60 sec
heavy
3×8
Rest: 60 sec
very hard
3×10
Rest: 60 sec
heavy
3×8
Rest: 60 sec
very hard
3×10
Rest: 60 sec
heavy
3×8
Rest: 60 sec
very hard
> 1.88 T 739 scores 530 kcal
Workout #2
39 min
3×4 max
Rest: 60 sec
to failure
3×10
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×8
Rest: 60 sec
very hard
3×8
Rest: 60 sec
very hard
3×5
Rest: 60 sec
moderate
> 1.99 T 731 scores 530 kcal
Workout #3
36 min
3×12
Rest: 50 sec
very hard
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
very hard
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
very hard
3×12
Rest: 50 sec
heavy
> 2.23 T 702 scores 500 kcal

They picked up this program

Apr 11 15:02
Apr 20 21:08
Apr 12 21:45
Apr 14 07:43
Apr 22 05:58
Apr 8 23:35
Apr 9 19:00
Apr 3 06:50
Apr 2 17:49
Apr 2 15:45
Apr 6 13:29
Apr 9 14:13
Mar 29 23:00
Apr 2 21:00
Mar 25 19:23
Mar 23 07:19
Mar 22 23:02
Mar 25 18:14
Mar 19 23:01
Mar 18 21:33

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