Mass Gain » МАССА МЫШЦ от Остапенко

Mass Gain » МАССА МЫШЦ от Остапенко

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 «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
1Barbell Bench Press - Medium Grip 52-8 (+max) 102-120 sec
2Barbell Full Squat 52-8 (+max) 204-240 sec
3Snatch Deadlift 34-8 (+max) 77-90 sec
4Seated Calf Raise 34-8 (+max) 77-90 sec
5Bent Over Barbell Row 44-8 (+max) 102-120 sec
2 day (rest)
3 day
1Standing Calf Raises 310 77-90 sec
2Seated Calf Raise 210 77-90 sec
3Incline Dumbbell Press 38 77-90 sec
4Dumbbell Flyes 210 77-90 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 38 77-90 sec
6Power Partials 210 77-90 sec
7Dips - Triceps Version 310 102-120 sec
8Dumbbell One-Arm Triceps Extension 28 60-70 sec
4 day (rest)
5 day
1Front Barbell Squat 38 60-70 sec
2Leg Extensions 210 153-180 sec
3Lying Leg Curls 210 153-180 sec
4Pullups 310 128-150 sec
5Dumbbell Shrug 210 77-90 sec
6Barbell Curl 310 77-90 sec
7Concentration Curls 210 60-70 sec
8Palms-Up Barbell Wrist Curl Over A Bench 210 77-90 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 52-8 (+max) 102-120 sec
2Barbell Full Squat 52-8 (+max) 204-240 sec
3Snatch Deadlift 34-8 (+max) 77-90 sec
4Seated Calf Raise 34-8 (+max) 77-90 sec
5Bent Over Barbell Row 44-8 (+max) 102-120 sec
9 day (rest)
10 day
1Standing Calf Raises 310 77-90 sec
2Seated Calf Raise 210 77-90 sec
3Incline Dumbbell Press 38 77-90 sec
4Dumbbell Flyes 210 77-90 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 38 77-90 sec
6Power Partials 210 77-90 sec
7Dips - Triceps Version 310 102-120 sec
8Dumbbell One-Arm Triceps Extension 28 60-70 sec
11 day (rest)
12 day
1Front Barbell Squat 38 60-70 sec
2Leg Extensions 210 153-180 sec
3Lying Leg Curls 210 153-180 sec
4Pullups 310 128-150 sec
5Dumbbell Shrug 210 77-90 sec
6Barbell Curl 310 77-90 sec
7Concentration Curls 210 60-70 sec
8Palms-Up Barbell Wrist Curl Over A Bench 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
66 min
1×8
Rest: 120 sec
moderate
1×8
Rest: 120 sec
heavy
1×6
Rest: 120 sec
very hard
1×4 max
Rest: 120 sec
to failure
1×2 max
Rest: 120 sec
to failure
1×8
Rest: 240 sec
moderate
1×8
Rest: 240 sec
heavy
1×6
Rest: 240 sec
very hard
1×4 max
Rest: 240 sec
to failure
1×2 max
Rest: 240 sec
to failure
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
very hard
1×4 max
Rest: 90 sec
to failure
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
very hard
1×4 max
Rest: 90 sec
to failure
1×8
Rest: 120 sec
moderate
1×8
Rest: 120 sec
heavy
1×6
Rest: 120 sec
very hard
1×4 max
Rest: 120 sec
to failure
> 7.22 T 840 scores 600 kcal
Workout #2
58 min
3×10
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
2×10
Rest: 90 sec
heavy
3×10
Rest: 120 sec
heavy
2×8
Rest: 70 sec
heavy
> 4.64 T 456 scores 330 kcal
Workout #3
63 min
3×8
Rest: 70 sec
heavy
2×10
Rest: 180 sec
heavy
2×10
Rest: 180 sec
heavy
3×10
Rest: 150 sec
heavy
2×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
2×10
Rest: 70 sec
heavy
2×10
Rest: 90 sec
heavy
> 4.62 T 482 scores 350 kcal

They picked up this program

Nov 7 19:14

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