Mass Gain » Программа тренировок для набора массы

Mass Gain » Программа тренировок для набора массы

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 «15 тренировок»

Duration in days: 33 Amount of training days: 15 Rest days: 18
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 Bench Press - Medium Grip 38 102-120 sec
2Dips - Triceps Version 38 102-120 sec
3Incline Dumbbell Press 38 102-120 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38 102-120 sec
5Hanging Leg Raise 38 102-120 sec
2 day (rest)
3 day
1Clean Deadlift 38 102-120 sec
2Dumbbell Shrug 38 102-120 sec
3Pullups 38 102-120 sec
4Bent Over Two-Arm Long Bar Row 38 102-120 sec
5Dumbbell Alternate Bicep Curl 38 102-120 sec
4 day (rest)
5 day
1Arnold Dumbbell Press 38 102-120 sec
2Power Partials 38 102-120 sec
3Barbell Full Squat 38 102-120 sec
4Bent-Arm Barbell Pullover 38 102-120 sec
5Decline Crunch 38 102-120 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 38 102-120 sec
2Dips - Triceps Version 38 102-120 sec
3Incline Dumbbell Press 38 102-120 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38 102-120 sec
5Hanging Leg Raise 38 102-120 sec
9 day (rest)
10 day
1Clean Deadlift 38 102-120 sec
2Dumbbell Shrug 38 102-120 sec
3Pullups 38 102-120 sec
4Bent Over Two-Arm Long Bar Row 38 102-120 sec
5Dumbbell Alternate Bicep Curl 38 102-120 sec
11 day (rest)
12 day
1Arnold Dumbbell Press 38 102-120 sec
2Power Partials 38 102-120 sec
3Barbell Full Squat 38 102-120 sec
4Bent-Arm Barbell Pullover 38 102-120 sec
5Decline Crunch 38 102-120 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 15 workouts

Workout #1
47 min
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
> 2.29 T 406 scores 290 kcal
Workout #2
47 min
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
> 3.32 T 457 scores 330 kcal
Workout #3
47 min
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
> 2.56 T 457 scores 330 kcal

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program


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