Mass Gain » Для людей в возрасте

Mass Gain » Для людей в возрасте

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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 « 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
1Ходьба по пересеченной местности 110 min 77-90 sec
2Barbell Full Squat 215 77-90 sec
3Snatch Deadlift 215 77-90 sec
4Leg Press 115 77-90 sec
5Lying Leg Curls 210 60-70 sec
6Leg Extensions 210 60-70 sec
7Standing Calf Raises 320 60-70 sec
8Recumbent Bike 115 min 60-70 sec
2 day (rest)
3 day
1Bicycling, Stationary 110 min 60-70 sec
2Barbell Bench Press - Medium Grip 212 77-90 sec
3Dumbbell Flyes 210 77-90 sec
4Standing Military Press 110 60-70 sec
5Standing Barbell Press Behind Neck 210 77-90 sec
6Lying Dumbbell Tricep Extension 210 60-70 sec
7Standing Overhead Barbell Triceps Extension 310 68-80 sec
8Rope Jumping 260 sec 51-60 sec
4 day (rest)
5 day
1Running, Treadmill 110 min 60-70 sec
2Pullups 38 60-70 sec
3Elevated Cable Rows 212 68-80 sec
4Alternate Incline Dumbbell Curl 215 60-70 sec
5Dumbbell Alternate Bicep Curl 310 60-70 sec
6Hanging Leg Raise 215 68-80 sec
7Hyperextensions (Back Extensions) 220 68-80 sec
8Walking, Treadmill 115 min 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Ходьба по пересеченной местности 110 min 77-90 sec
2Barbell Full Squat 215 77-90 sec
3Snatch Deadlift 215 77-90 sec
4Leg Press 115 77-90 sec
5Lying Leg Curls 210 60-70 sec
6Leg Extensions 210 60-70 sec
7Standing Calf Raises 320 60-70 sec
8Recumbent Bike 115 min 60-70 sec
9 day (rest)
10 day
1Bicycling, Stationary 110 min 60-70 sec
2Barbell Bench Press - Medium Grip 212 77-90 sec
3Dumbbell Flyes 210 77-90 sec
4Standing Military Press 110 60-70 sec
5Standing Barbell Press Behind Neck 210 77-90 sec
6Lying Dumbbell Tricep Extension 210 60-70 sec
7Standing Overhead Barbell Triceps Extension 310 68-80 sec
8Rope Jumping 260 sec 51-60 sec
11 day (rest)
12 day
1Running, Treadmill 110 min 60-70 sec
2Pullups 38 60-70 sec
3Elevated Cable Rows 212 68-80 sec
4Alternate Incline Dumbbell Curl 215 60-70 sec
5Dumbbell Alternate Bicep Curl 310 60-70 sec
6Hanging Leg Raise 215 68-80 sec
7Hyperextensions (Back Extensions) 220 68-80 sec
8Walking, Treadmill 115 min 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
65 min
2×15
Rest: 90 sec
moderate
2×15
Rest: 90 sec
moderate
1×15
Rest: 90 sec
moderate
2×10
Rest: 70 sec
moderate
2×10
Rest: 70 sec
moderate
3×20
Rest: 70 sec
moderate
1×15 min
Rest: 70 sec
heavy
> 7.98 T 658 scores 470 kcal
Workout #2
53 min
1×10 min
Rest: 70 sec
moderate
2×12
Rest: 90 sec
moderate
2×10
Rest: 90 sec
moderate
1×10
Rest: 70 sec
moderate
2×10
Rest: 90 sec
moderate
2×10
Rest: 70 sec
moderate
3×10
Rest: 80 sec
moderate
2×60 sec
Rest: 60 sec
heavy
> 2.87 T 417 scores 300 kcal
Workout #3
66 min
1×10 min
Rest: 70 sec
heavy
3×8
Rest: 70 sec
moderate
2×12
Rest: 80 sec
moderate
2×15
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
2×15
Rest: 80 sec
moderate
2×20
Rest: 80 sec
moderate
1×15 min
Rest: 70 sec
heavy
> 1.47 T 798 scores 570 kcal

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