Mass Gain » Программа тренировок для новичков - девушки 2 дня в неделю

Mass Gain » Программа тренировок для новичков - девушки 2 дня в неделю

Beginner

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
1Decline Crunch 310-15 (+max) 90 sec
2Leg Press 410-15 70-90 sec
3Seated Cable Rows 310-15 70-90 sec
4Dumbbell Lunges 310-15 70-90 sec
5Lying Leg Curls 310-15 70-90 sec
6Machine Bench Press 410-15 70-90 sec
7Standing Dumbbell Triceps Extension 310-15 70-90 sec
8Bent-Arm Dumbbell Pullover 310-15 70-90 sec
9Upright Barbell Row 310-15 70-90 sec
10Hyperextensions (Back Extensions) 310-15 (+max) 90 sec
2 day (rest)
3 day
1Knee/Hip Raise On Parallel Bars 310-15 (+max) 90 sec
2Barbell Full Squat 410-15 70-90 sec
3Wide-Grip Pulldown Behind The Neck 310-15 70-90 sec
4Thigh Adductor 310-15 70-90 sec
5Thigh Abductor 310-15 70-90 sec
6Dumbbell Shoulder Press 410-15 70-90 sec
7Leg Extensions 310-15 70-90 sec
8Butterfly 310-15 70-90 sec
9Barbell Curl 310-15 70-90 sec
10Crunches 310-15 (+max) 90 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
75 min
3×10 max
Rest: 90 sec
to failure
4×10
Rest: 80 sec
heavy
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
4×10
Rest: 80 sec
heavy
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10 max
Rest: 90 sec
to failure
> 10.85 T 982 scores 710 kcal
Workout #2
75 min
3×10 max
Rest: 90 sec
to failure
4×10
Rest: 80 sec
heavy
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
4×10
Rest: 80 sec
heavy
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10 max
Rest: 90 sec
to failure
> 7.5 T 824 scores 590 kcal
Workout #3
77 min
3×12 max
Rest: 90 sec
to failure
4×12
Rest: 70 sec
moderate
3×12
Rest: 80 sec
heavy
3×12
Rest: 80 sec
heavy
3×12
Rest: 80 sec
heavy
4×12
Rest: 70 sec
moderate
3×12
Rest: 80 sec
heavy
3×12
Rest: 80 sec
heavy
3×12
Rest: 80 sec
heavy
3×12 max
Rest: 90 sec
to failure
> 12.2 T 991 scores 710 kcal

They picked up this program

Apr 20 01:10
Apr 11 15:02
Apr 12 23:02
Apr 19 21:19
Apr 17 05:13
Apr 16 23:01
Apr 16 23:00
Apr 16 23:00
Apr 15 23:01
Apr 14 23:01
Apr 14 03:40
Apr 13 23:10
Apr 19 16:15
Apr 14 06:52
Apr 17 11:40
Apr 13 13:51
Apr 15 22:10
Apr 13 23:00

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