Mass Gain » Тренинг безнадежного эктоморфа

Mass Gain » Тренинг безнадежного эктоморфа

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 «16 тренировок»

Duration in days: 26 Amount of training days: 16 Rest days: 10
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 45-12 (+max) 102-180 sec
2Barbell Curl 47-12 (+max) 102-180 sec
3Incline Dumbbell Press 47-12 (+max) 102-180 sec
4Alternate Hammer Curl 47-12 (+max) 102-180 sec
2 day
1Bent Over Barbell Row 47-10 (+max) 102-180 sec
2Close-Grip Barbell Bench Press 45-12 (+max) 102-180 sec
3 34-12 (+max) 102-180 sec
4Alternate Hammer Curl 38-12 102-120 sec
3 day (rest)
4 day
1Barbell Full Squat 47-12 (+max) 204-300 sec
2Lying Leg Curls 48-12 (+max) 204-300 sec
5 day
1Power Partials 48-12 (+max) 204-300 sec
2Reverse Flyes 45-12 (+max) 102-180 sec
3Upright Barbell Row 45-12 (+max) 102-180 sec
4Dumbbell Shrug 310-15 102-120 sec
6 day (rest)
7 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 16 workouts

Workout #1
56 min
1×12
Rest: 120 sec
moderate
1×8
Rest: 120 sec
moderate
2×5
Rest: 180 sec
very hard
1×12
Rest: 120 sec
moderate
1×8
Rest: 120 sec
moderate
2×7
Rest: 180 sec
very hard
1×12
Rest: 120 sec
moderate
1×8
Rest: 120 sec
moderate
2×7
Rest: 180 sec
very hard
1×12
Rest: 120 sec
moderate
1×8
Rest: 120 sec
moderate
2×7
Rest: 180 sec
very hard
> 3.14 T 513 scores 370 kcal
Workout #2
49 min
1×10
Rest: 120 sec
moderate
1×8
Rest: 120 sec
moderate
2×7
Rest: 180 sec
very hard
1×12
Rest: 120 sec
moderate
1×8
Rest: 120 sec
moderate
2×5
Rest: 180 sec
very hard
1×12
Rest: 120 sec
moderate
1×8
Rest: 120 sec
moderate
1×6
Rest: 180 sec
very hard
1×12
Rest: 120 sec
moderate
1×10
Rest: 120 sec
moderate
1×8
Rest: 120 sec
heavy
> 2.77 T 442 scores 320 kcal
Workout #3
45 min
1×12
Rest: 240 sec
moderate
1×8
Rest: 240 sec
moderate
2×7
Rest: 300 sec
very hard
1×12
Rest: 240 sec
moderate
1×10
Rest: 240 sec
moderate
2×8
Rest: 300 sec
very hard
> 3.33 T 246 scores 180 kcal

They picked up this program

Nov 17 22:09
Oct 30 17:43
Oct 21 20:17

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