Mass Gain » Программа тренировок подростков

Mass Gain » Программа тренировок подростков

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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: 20 Amount of training days: 15 Rest days: 5
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
1Dips - Triceps Version 312 77-90 sec
2Barbell Incline Bench Press Medium-Grip 310 77-90 sec
3Dumbbell Flyes 312 77-90 sec
4Dumbbell Alternate Bicep Curl 312 77-90 sec
5Chin-Up 210 102-120 sec
6Concentration Curls 312 77-90 sec
2 day
1Weighted Squat 220 153-180 sec
2Narrow Stance Hack Squats 215 128-150 sec
3Leg Press 212 128-150 sec
4Bodyweight Squat 1Max 128-150 sec
5Hanging Pike 220 85-100 sec
6Crunches 220 77-90 sec
7 1Max 85-100 sec
3 day
1Подтягивания широким хватом к груди 38 (+max) 77-90 sec
2Close-Grip Front Lat Pulldown 212 68-80 sec
3Seated Cable Rows 312 68-80 sec
4Hyperextensions (Back Extensions) 212 60-70 sec
5Hanging Bar Good Morning 115 60-70 sec
6Standing Calf Raises 315 77-90 sec
7Seated Calf Raise 112 60-70 sec
4 day (rest)
5 day
1 Stiff-Legged Barbell Deadlift 215 85-100 sec
2Clean Deadlift 215 85-100 sec
3Lying Leg Curls 212 102-120 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 212 77-90 sec
5Standing One-Arm Dumbbell Triceps Extension 210 60-70 sec
6Pushups (Close and Wide Hand Positions) 120 (+max) 60-70 sec
6 day
1Power Partials 212 85-100 sec
2Standing Barbell Press Behind Neck 112 68-80 sec
3Standing Palms-In Dumbbell Press 212 77-90 sec
4Standing Military Press 110 60-70 sec
5Front Two-Dumbbell Raise 115 77-90 sec
6Seated Bent-Over Rear Delt Raise 212 68-80 sec
7Dumbbell Shrug 220 60-70 sec
8Leg Pull-In 220 77-90 sec
9Decline Crunch 220 77-90 sec
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 15 workouts

Workout #1
48 min
3×12
Rest: 90 sec
moderate
3×10
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
2×10
Rest: 120 sec
heavy
3×12
Rest: 90 sec
moderate
> 2.2 T 399 scores 290 kcal
Workout #2
52 min
2×20
Rest: 180 sec
easy
2×15
Rest: 150 sec
moderate
2×12
Rest: 150 sec
moderate
1×30 max
Rest: 150 sec
to failure
2×20
Rest: 100 sec
moderate
2×20
Rest: 90 sec
moderate
1×25 max
Rest: 100 sec
to failure
> 3.81 T 268 scores 190 kcal
Workout #3
45 min
2×5
Rest: 90 sec
moderate
1×7
Rest: 90 sec
very hard
2×12
Rest: 80 sec
moderate
3×12
Rest: 80 sec
moderate
2×12
Rest: 70 sec
moderate
1×15
Rest: 70 sec
moderate
3×15
Rest: 90 sec
moderate
1×12
Rest: 70 sec
moderate
> 4.76 T 349 scores 250 kcal

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