Mass Gain » Программа с акцентом на спину и грудь

Mass Gain » Программа с акцентом на спину и грудь

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 «12 тренировок»

Duration in days: 23 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)SetsReps Rest between sets
1 day
1Barbell Bench Press - Medium Grip 315-20 30-45 sec
2Close-Grip Barbell Bench Press 48-12 40-60 sec
3Dips - Triceps Version 410-15 (+max) 60 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 48-15 50-60 sec
5Barbell Full Squat 410-15 40-60 sec
6Hanging Leg Raise 315-25 40-60 sec
2 day (rest)
3 day
1Clean Deadlift 45-10 50-120 sec
2Bent Over Barbell Row 45-10 50-120 sec
3Bent Over Two-Arm Long Bar Row 48-12 40-60 sec
4Chin-Up 410-15 (+max) 60 sec
5Barbell Curl 48-12 40-60 sec
6Hanging Leg Raise 315-25 40-60 sec
4 day (rest)
5 day
1Wide-Grip Barbell Bench Press 48-12 40-60 sec
2Barbell Full Squat 315-20 30-45 sec
3Arnold Dumbbell Press 48-12 40-60 sec
4Power Partials 48-15 50-60 sec
5Barbell Shrug 48-15 50-60 sec
6Hanging Leg Raise 315-25 40-60 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

Workout #1
38 min
3×15
Rest: 30 sec
heavy
4×12
Rest: 40 sec
heavy
4×15 max
Rest: 60 sec
to failure
4×15
Rest: 40 sec
heavy
3×25
Rest: 40 sec
heavy
> 7.29 T 705 scores 510 kcal
Workout #2
39 min
4×10
Rest: 50 sec
very hard
4×10
Rest: 50 sec
very hard
4×12
Rest: 40 sec
heavy
4×15 max
Rest: 60 sec
to failure
4×12
Rest: 40 sec
heavy
3×25
Rest: 40 sec
heavy
> 6.87 T 879 scores 630 kcal
Workout #3
38 min
4×12
Rest: 40 sec
heavy
3×15
Rest: 30 sec
heavy
4×12
Rest: 40 sec
heavy
4×8
Rest: 60 sec
heavy
4×8
Rest: 60 sec
heavy
3×25
Rest: 40 sec
heavy
> 7.46 T 696 scores 500 kcal

They picked up this program

May 25 11:09
May 23 14:14
May 3 12:24
Mar 17 11:05
May 24 06:19
Apr 13 17:52
Apr 7 17:11

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