Mass Gain » Программа тренировок для начинающих

Mass Gain » Программа тренировок для начинающих

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 «12 тренировок»

Duration in days: 26 Amount of training days: 12 Rest days: 14
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
1Reverse Crunch 315 60-70 sec
2Hanging Leg Raise 315 60-70 sec
3Dumbbell Bench Press 312 60-70 sec
4Dumbbell Flyes 310 60-70 sec
5Seated Triceps Press 310 60-70 sec
6Close-Grip Barbell Bench Press 310 60-70 sec
7Triceps Pushdown 312 60-70 sec
8Front Two-Dumbbell Raise 310 60-70 sec
9Standing Military Press 310 60-70 sec
2 day (rest)
3 day
1Cable Seated Crunch 315 60-70 sec
2Bent Over Barbell Row 310 60-70 sec
3Wide-Grip Lat Pulldown 312 60-70 sec
4Подтягивания широким хватом к груди 310 60-70 sec
5Seated Cable Rows 312 60-70 sec
6Barbell Curl 310 60-70 sec
7Preacher Curl 310 60-70 sec
8Power Partials 310 60-70 sec
9Upright Barbell Row 310 60-70 sec
10Barbell Shrug 315 60-70 sec
4 day (rest)
5 day
1Knee/Hip Raise On Parallel Bars 310 60-70 sec
2Bicycle Crunches 360 sec 60-70 sec
3Barbell Full Squat 410 60-70 sec
4Leg Extensions 312 60-70 sec
5Lying Leg Curls 312 60-70 sec
6Reverse Machine Flyes 310 60-70 sec
7Seated Bent-Over Rear Delt Raise 310 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Reverse Crunch 315 60-70 sec
2Hanging Leg Raise 315 60-70 sec
3Dumbbell Bench Press 312 60-70 sec
4Dumbbell Flyes 310 60-70 sec
5Seated Triceps Press 310 60-70 sec
6Close-Grip Barbell Bench Press 310 60-70 sec
7Triceps Pushdown 312 60-70 sec
8Front Two-Dumbbell Raise 310 60-70 sec
9Standing Military Press 310 60-70 sec
9 day (rest)
10 day
1Cable Seated Crunch 315 60-70 sec
2Bent Over Barbell Row 310 60-70 sec
3Wide-Grip Lat Pulldown 312 60-70 sec
4Подтягивания широким хватом к груди 310 60-70 sec
5Seated Cable Rows 312 60-70 sec
6Barbell Curl 310 60-70 sec
7Preacher Curl 310 60-70 sec
8Power Partials 310 60-70 sec
9Upright Barbell Row 310 60-70 sec
10Barbell Shrug 315 60-70 sec
11 day (rest)
12 day
1Knee/Hip Raise On Parallel Bars 310 60-70 sec
2Bicycle Crunches 360 sec 60-70 sec
3Barbell Full Squat 410 60-70 sec
4Leg Extensions 312 60-70 sec
5Lying Leg Curls 312 60-70 sec
6Reverse Machine Flyes 310 60-70 sec
7Seated Bent-Over Rear Delt Raise 310 60-70 sec
13 day (rest)
14 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
62 min
3×15
Rest: 70 sec
moderate
3×15
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
> 4.24 T 530 scores 380 kcal
Workout #2
69 min
3×15
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×15
Rest: 70 sec
moderate
> 9.21 T 668 scores 480 kcal
Workout #3
50 min
3×10
Rest: 70 sec
moderate
3×60 sec
Rest: 70 sec
heavy
4×10
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
> 6.18 T 408 scores 290 kcal

They picked up this program

Nov 7 19:14
Nov 7 14:56
Nov 11 09:14
Nov 11 21:13
Nov 2 18:53
Oct 23 20:00
Nov 13 14:32

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