Mass Gain » Программа тренировок после 6 месяцев опыта

Mass Gain » Программа тренировок после 6 месяцев опыта

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 « 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
1Barbell Full Squat 58 60-70 sec
2Standing Military Press 58 60-70 sec
3Bent-Arm Barbell Pullover 58 60-70 sec
4Standing Barbell Calf Raise 315 60-70 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 58 60-70 sec
2Barbell Shrug 58 60-70 sec
3Barbell Curl 58 60-70 sec
4Weighted Crunches 315 60-70 sec
4 day (rest)
5 day
1Sumo Deadlift 58 60-70 sec
2Bent Over Barbell Row 58 60-70 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 58 60-70 sec
4Hanging Leg Raise 315 60-70 sec
5Hyperextensions (Back Extensions) 115 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Full Squat 58 60-70 sec
2Standing Military Press 58 60-70 sec
3Bent-Arm Barbell Pullover 58 60-70 sec
4Standing Barbell Calf Raise 315 60-70 sec
9 day (rest)
10 day
1Barbell Bench Press - Medium Grip 58 60-70 sec
2Barbell Shrug 58 60-70 sec
3Barbell Curl 58 60-70 sec
4Weighted Crunches 315 60-70 sec
11 day (rest)
12 day
1Sumo Deadlift 58 60-70 sec
2Bent Over Barbell Row 58 60-70 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 58 60-70 sec
4Hanging Leg Raise 315 60-70 sec
5Hyperextensions (Back Extensions) 115 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
35 min
5×8
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
> 7.17 T 595 scores 430 kcal
Workout #2
35 min
5×8
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
> 5.5 T 453 scores 330 kcal
Workout #3
40 min
5×8
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
1×15
Rest: 70 sec
heavy
> 2.98 T 542 scores 390 kcal

They picked up this program

Nov 16 15:45

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