Mass Gain » Программа увеличения мыщц после 40

Mass Gain » Программа увеличения мыщц после 40

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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
1Smith Machine Squat 312 77-90 sec
2Leg Press 215 77-90 sec
3Standing Calf Raises 215 77-90 sec
4Barbell Bench Press - Medium Grip 310 77-90 sec
5Close-Grip Front Lat Pulldown 310 77-90 sec
6Seated Barbell Military Press 310 77-90 sec
7Triceps Pushdown 310 77-90 sec
8Barbell Curl 310 60-70 sec
2 day (rest)
3 day
1Leg Press 520 60-70 sec
2Seated Calf Raise 215 60-70 sec
3Incline Dumbbell Press 310 60-70 sec
4Seated Cable Rows 310 60-70 sec
5Dumbbell Flyes 310 60-70 sec
6Dips - Triceps Version 310 60-70 sec
7Preacher Curl 310 60-70 sec
4 day (rest)
5 day
1Barbell Full Squat 310 77-90 sec
2Leg Extensions 212 77-90 sec
3Standing Calf Raises 215 77-90 sec
4Wide-Grip Barbell Bench Press 310 77-90 sec
5One-Arm Dumbbell Row 310 77-90 sec
6Dumbbell Shoulder Press 310 77-90 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 210 77-90 sec
8Dumbbell Alternate Bicep Curl 210 77-90 sec
6 day (rest)
7 day (rest)
8 day
1Smith Machine Squat 312 77-90 sec
2Leg Press 215 77-90 sec
3Standing Calf Raises 215 77-90 sec
4Barbell Bench Press - Medium Grip 310 77-90 sec
5Close-Grip Front Lat Pulldown 310 77-90 sec
6Seated Barbell Military Press 310 77-90 sec
7Triceps Pushdown 310 77-90 sec
8Barbell Curl 310 60-70 sec
9 day (rest)
10 day
1Leg Press 520 60-70 sec
2Seated Calf Raise 215 60-70 sec
3Incline Dumbbell Press 310 60-70 sec
4Seated Cable Rows 310 60-70 sec
5Dumbbell Flyes 310 60-70 sec
6Dips - Triceps Version 310 60-70 sec
7Preacher Curl 310 60-70 sec
11 day (rest)
12 day
1Barbell Full Squat 310 77-90 sec
2Leg Extensions 212 77-90 sec
3Standing Calf Raises 215 77-90 sec
4Wide-Grip Barbell Bench Press 310 77-90 sec
5One-Arm Dumbbell Row 310 77-90 sec
6Dumbbell Shoulder Press 310 77-90 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 210 77-90 sec
8Dumbbell Alternate Bicep Curl 210 77-90 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
60 min
3×12
Rest: 90 sec
heavy
2×15
Rest: 90 sec
heavy
2×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 70 sec
heavy
> 10.71 T 653 scores 470 kcal
Workout #2
50 min
5×20
Rest: 70 sec
moderate
2×15
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
3×10
Rest: 70 sec
moderate
> 11.08 T 518 scores 370 kcal
Workout #3
58 min
3×10
Rest: 90 sec
heavy
2×12
Rest: 90 sec
heavy
2×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
> 7.48 T 561 scores 400 kcal

They picked up this program

Nov 9 15:02
Oct 31 09:30
Oct 24 07:50
Nov 18 12:58
Nov 1 20:48

Установи приложение 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