Mass Gain » Комплекс упpажнений для начинающих

Mass Gain » Комплекс упpажнений для начинающих

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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
1Hyperextensions (Back Extensions) 315 77-90 sec
2Wide-Grip Barbell Bench Press 38 77-90 sec
3Barbell Full Squat 36 128-150 sec
4Upright Barbell Row 310 77-90 sec
5Power Partials 38 77-90 sec
6Standing Calf Raises 315 60-70 sec
7Close-Grip Front Lat Pulldown 410 77-90 sec
8Alternate Hammer Curl 412 77-90 sec
9Crunches 320 60-70 sec
10Crunches 320 60-70 sec
2 day (rest)
3 day
1Clean Deadlift 310 102-120 sec
2Standing Military Press 36 77-90 sec
3Standing Barbell Press Behind Neck 38 60-70 sec
4Leg Press 610 153-180 sec
5Butterfly 310 77-90 sec
6Barbell Curl 58 77-90 sec
7Dumbbell One-Arm Triceps Extension 410 60-70 sec
8Bent Over Barbell Row 310 102-120 sec
9Reverse Grip Bent-Over Rows 310 102-120 sec
10Palms-Up Barbell Wrist Curl Over A Bench 320 60-70 sec
11Hanging Leg Raise 420 77-90 sec
12Hanging Leg Raise 420 77-90 sec
4 day (rest)
5 day
1Barbell Incline Bench Press Medium-Grip 410 77-90 sec
2Stiff Leg Barbell Good Morning 38 77-90 sec
3Incline Dumbbell Flyes 310 77-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 412 77-90 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 412 77-90 sec
6Concentration Curls 310 60-70 sec
7Lying Leg Curls 38 102-120 sec
8Leg Extensions 38 102-120 sec
9Dip Machine 38 77-90 sec
10Decline Crunch 220 60-70 sec
11Decline Crunch 220 60-70 sec
12Decline Crunch 220 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Hyperextensions (Back Extensions) 315 77-90 sec
2Wide-Grip Barbell Bench Press 38 77-90 sec
3Barbell Full Squat 36 128-150 sec
4Upright Barbell Row 310 77-90 sec
5Power Partials 38 77-90 sec
6Standing Calf Raises 315 60-70 sec
7Close-Grip Front Lat Pulldown 410 77-90 sec
8Alternate Hammer Curl 412 77-90 sec
9Crunches 320 60-70 sec
10Crunches 320 60-70 sec
9 day (rest)
10 day
1Clean Deadlift 310 102-120 sec
2Standing Military Press 36 77-90 sec
3Standing Barbell Press Behind Neck 38 60-70 sec
4Leg Press 610 153-180 sec
5Butterfly 310 77-90 sec
6Barbell Curl 58 77-90 sec
7Dumbbell One-Arm Triceps Extension 410 60-70 sec
8Bent Over Barbell Row 310 102-120 sec
9Reverse Grip Bent-Over Rows 310 102-120 sec
10Palms-Up Barbell Wrist Curl Over A Bench 320 60-70 sec
11Hanging Leg Raise 420 77-90 sec
12Hanging Leg Raise 420 77-90 sec
11 day (rest)
12 day
1Barbell Incline Bench Press Medium-Grip 410 77-90 sec
2Stiff Leg Barbell Good Morning 38 77-90 sec
3Incline Dumbbell Flyes 310 77-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 412 77-90 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 412 77-90 sec
6Concentration Curls 310 60-70 sec
7Lying Leg Curls 38 102-120 sec
8Leg Extensions 38 102-120 sec
9Dip Machine 38 77-90 sec
10Decline Crunch 220 60-70 sec
11Decline Crunch 220 60-70 sec
12Decline Crunch 220 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
82 min
3×15
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
3×6
Rest: 150 sec
moderate
3×10
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
3×15
Rest: 70 sec
moderate
4×10
Rest: 90 sec
moderate
4×12
Rest: 90 sec
moderate
3×20
Rest: 70 sec
moderate
3×20
Rest: 67 sec
moderate
> 6.85 T 675 scores 480 kcal
Workout #2
117 min
3×10
Rest: 120 sec
moderate
3×6
Rest: 90 sec
moderate
3×8
Rest: 70 sec
moderate
6×10
Rest: 180 sec
moderate
3×10
Rest: 90 sec
moderate
5×8
Rest: 90 sec
moderate
4×10
Rest: 70 sec
moderate
3×10
Rest: 120 sec
moderate
3×10
Rest: 120 sec
moderate
3×20
Rest: 70 sec
moderate
4×20
Rest: 90 sec
moderate
4×20
Rest: 86 sec
moderate
> 14.37 T 945 scores 680 kcal
Workout #3
94 min
4×10
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
3×10
Rest: 90 sec
moderate
3×10
Rest: 70 sec
moderate
3×8
Rest: 120 sec
moderate
3×8
Rest: 120 sec
moderate
3×8
Rest: 90 sec
moderate
2×20
Rest: 70 sec
moderate
2×20
Rest: 67 sec
moderate
2×20
Rest: 63 sec
moderate
> 8.3 T 666 scores 480 kcal

They picked up this program

Dec 7 07:04
Nov 12 11:17

Установи приложение AtletIQ,
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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