Mass Gain » вводная программа тренировок

Mass Gain » вводная программа тренировок

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 « 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
1Leg Press 115 60-70 sec
2Leg Extensions 115 77-90 sec
3Lying Leg Curls 115 77-90 sec
4Wide-Grip Lat Pulldown 112 77-90 sec
5Hyperextensions (Back Extensions) 112 60-70 sec
6Decline Crunch 115 60-70 sec
2 day (rest)
3 day
1Machine Bench Press 115 77-90 sec
2Machine Shoulder (Military) Press 115 77-90 sec
3Standing Biceps Cable Curl 112 77-90 sec
4Triceps Pushdown 112 77-90 sec
5Hanging Leg Raise 110 60-70 sec
4 day (rest)
5 day
1Leg Press 115 60-70 sec
2Leg Extensions 115 77-90 sec
3Lying Leg Curls 115 77-90 sec
4Wide-Grip Lat Pulldown 112 77-90 sec
5Hyperextensions (Back Extensions) 112 60-70 sec
6Decline Crunch 115 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Machine Bench Press 115 77-90 sec
2Machine Shoulder (Military) Press 115 77-90 sec
3Standing Biceps Cable Curl 112 77-90 sec
4Triceps Pushdown 112 77-90 sec
5Hanging Leg Raise 110 60-70 sec
9 day (rest)
10 day
1Leg Press 115 60-70 sec
2Leg Extensions 115 77-90 sec
3Lying Leg Curls 115 77-90 sec
4Wide-Grip Lat Pulldown 112 77-90 sec
5Hyperextensions (Back Extensions) 112 60-70 sec
6Decline Crunch 115 60-70 sec
11 day (rest)
12 day
1Machine Bench Press 115 77-90 sec
2Machine Shoulder (Military) Press 115 77-90 sec
3Standing Biceps Cable Curl 112 77-90 sec
4Triceps Pushdown 112 77-90 sec
5Hanging Leg Raise 110 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
29 min
1×15
Rest: 70 sec
heavy
1×15
Rest: 90 sec
heavy
1×15
Rest: 90 sec
heavy
1×12
Rest: 90 sec
heavy
1×12
Rest: 70 sec
heavy
1×15
Rest: 70 sec
heavy
> 2.98 T 150 scores 110 kcal
Workout #2
25 min
1×15
Rest: 90 sec
heavy
1×15
Rest: 90 sec
heavy
1×12
Rest: 90 sec
heavy
1×12
Rest: 90 sec
heavy
1×10
Rest: 70 sec
heavy
> 1.56 T 124 scores 90 kcal
Workout #3
29 min
1×15
Rest: 67 sec
heavy
1×15
Rest: 86 sec
heavy
1×15
Rest: 86 sec
heavy
1×12
Rest: 86 sec
heavy
1×12
Rest: 67 sec
heavy
1×15
Rest: 67 sec
heavy
> 3.06 T 162 scores 120 kcal

They picked up this program

Nov 16 20:38
Nov 12 11:17
Nov 6 13:08
Nov 1 21:58
Nov 11 07:42

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app 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