Mass Gain » Рост мышц от Спасокукоцкого

Mass Gain » Рост мышц от Спасокукоцкого

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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
1Machine Bench Press (a)38-15 102-180 sec
2Crunches (a)315 102-120 sec
3Barbell Curl (b)38 153-180 sec
4Standing Calf Raises (b)315 102-120 sec
5Dumbbell Bench Press (c)38-15 102-180 sec
6Hyperextensions (Back Extensions) (c)315 102-120 sec
7Alternate Hammer Curl 310 128-150 sec
2 day (rest)
3 day
1Wide-Grip Lat Pulldown (a)46-15 (+max) 102-180 sec
2Crunches (a)315 102-120 sec
3Bench Dips (b)310 153-180 sec
4Standing Calf Raises (b)315 102-120 sec
5Seated Cable Rows (c)46-15 (+max) 102-180 sec
6Hyperextensions (Back Extensions) (c)315 102-120 sec
7Triceps Pushdown 38-15 (+max) 102-180 sec
4 day (rest)
5 day
1Leg Press (a)310-15 (+max) 128-210 sec
2Seated Calf Raise (a)315 102-120 sec
3Dumbbell Shoulder Press (b)38 153-180 sec
4Crunches (b)315 102-120 sec
5Power Partials (c)310-15 (+max) 128-210 sec
6Hyperextensions (Back Extensions) (c)315 102-120 sec
7Wide-Grip Pulldown Behind The Neck 310-15 (+max) 128-210 sec
6 day (rest)
7 day (rest)
8 day
1Machine Bench Press (a)38-15 102-180 sec
2Crunches (a)315 102-120 sec
3Barbell Curl (b)38 153-180 sec
4Standing Calf Raises (b)315 102-120 sec
5Dumbbell Bench Press (c)38-15 102-180 sec
6Hyperextensions (Back Extensions) (c)315 102-120 sec
7Alternate Hammer Curl 310 128-150 sec
9 day (rest)
10 day
1Wide-Grip Lat Pulldown (a)46-15 (+max) 102-180 sec
2Crunches (a)315 102-120 sec
3Bench Dips (b)310 153-180 sec
4Standing Calf Raises (b)315 102-120 sec
5Seated Cable Rows (c)46-15 (+max) 102-180 sec
6Hyperextensions (Back Extensions) (c)315 102-120 sec
7Triceps Pushdown 38-15 (+max) 102-180 sec
11 day (rest)
12 day
1Leg Press (a)310-15 (+max) 128-210 sec
2Seated Calf Raise (a)315 102-120 sec
3Dumbbell Shoulder Press (b)38 153-180 sec
4Crunches (b)315 102-120 sec
5Power Partials (c)310-15 (+max) 128-210 sec
6Hyperextensions (Back Extensions) (c)315 102-120 sec
7Wide-Grip Pulldown Behind The Neck 310-15 (+max) 128-210 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
75 min
1×15
Rest: 120 sec
easy
1×10
Rest: 150 sec
moderate
1×8
Rest: 180 sec
heavy
3×15
Rest: 120 sec
moderate
3×8
Rest: 180 sec
heavy
3×15
Rest: 120 sec
moderate
1×15
Rest: 120 sec
easy
1×10
Rest: 150 sec
moderate
1×8
Rest: 180 sec
heavy
3×15
Rest: 120 sec
moderate
3×10
Rest: 150 sec
moderate
> 4.71 T 425 scores 310 kcal
Workout #2
82 min
1×15
Rest: 120 sec
easy
1×10
Rest: 150 sec
moderate
1×8
Rest: 180 sec
heavy
1×6
Rest: 180 sec
very hard
3×15
Rest: 120 sec
moderate
3×10
Rest: 180 sec
heavy
3×15
Rest: 120 sec
moderate
1×15
Rest: 120 sec
easy
1×10
Rest: 150 sec
moderate
1×8
Rest: 180 sec
heavy
1×6
Rest: 180 sec
very hard
3×15
Rest: 120 sec
moderate
1×15
Rest: 120 sec
moderate
1×10
Rest: 150 sec
heavy
1×8
Rest: 180 sec
very hard
> 5.97 T 514 scores 370 kcal
Workout #3
80 min
1×15
Rest: 150 sec
moderate
1×12
Rest: 180 sec
heavy
1×10
Rest: 210 sec
very hard
3×15
Rest: 120 sec
moderate
3×8
Rest: 180 sec
heavy
3×15
Rest: 120 sec
moderate
1×15
Rest: 150 sec
moderate
1×12
Rest: 180 sec
heavy
1×10
Rest: 210 sec
very hard
3×15
Rest: 120 sec
moderate
1×15
Rest: 150 sec
moderate
1×12
Rest: 180 sec
heavy
1×10
Rest: 210 sec
very hard
> 7.68 T 506 scores 360 kcal

They picked up this program

Nov 16 10:47
Nov 6 13:52

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