Mass Gain » Программа тренировок подростков. Упрощенная

Mass Gain » Программа тренировок подростков. Упрощенная

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
1Bodyweight Squat 125 102-120 sec
2Barbell Full Squat 212 145-170 sec
3Leg Press 215 128-150 sec
4Smith Machine Squat 212 136-160 sec
5Выпады 120 145-170 sec
6Barbell Curl 212 77-90 sec
7Concentration Curls 210 77-90 sec
8Dumbbell Alternate Bicep Curl 312 60-70 sec
2 day
1Dips - Triceps Version 312 77-90 sec
2Barbell Incline Bench Press Medium-Grip 310 85-100 sec
3Dumbbell Flyes 212 85-100 sec
4Butterfly 212 60-70 sec
5 312 60-70 sec
6Crunches 315 60-70 sec
7Standing Calf Raises 215 60-70 sec
8Seated Calf Raise 215 60-70 sec
3 day (rest)
4 day
1 Stiff-Legged Barbell Deadlift 315 102-120 sec
2Snatch Deadlift 112 77-90 sec
3Lying Leg Curls 112 136-160 sec
4Seated Bent-Over Rear Delt Raise 212 60-70 sec
5Standing Palms-In Dumbbell Press 212 60-70 sec
6Standing Barbell Press Behind Neck 112 60-70 sec
7Standing Military Press 210 60-70 sec
8Front Two-Dumbbell Raise 212 60-70 sec
5 day
1Pullups 210 102-120 sec
2Seated Cable Rows 312 77-90 sec
3Close-Grip Front Lat Pulldown 312 77-90 sec
4Hyperextensions (Back Extensions) 320 77-90 sec
5Standing Dumbbell Triceps Extension 312 60-70 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 210 77-90 sec
7Dips - Triceps Version 1Max 60-70 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
59 min
1×25
Rest: 120 sec
moderate
2×12
Rest: 170 sec
easy
2×15
Rest: 150 sec
moderate
2×12
Rest: 160 sec
moderate
1×20
Rest: 170 sec
heavy
2×12
Rest: 90 sec
moderate
2×10
Rest: 90 sec
moderate
3×12
Rest: 70 sec
moderate
> 5.37 T 343 scores 250 kcal
Workout #2
55 min
3×12
Rest: 90 sec
moderate
3×10
Rest: 100 sec
moderate
2×12
Rest: 100 sec
moderate
2×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×15
Rest: 70 sec
moderate
2×15
Rest: 70 sec
moderate
2×15
Rest: 70 sec
moderate
> 4.79 T 324 scores 230 kcal
Workout #3
48 min
3×15
Rest: 120 sec
moderate
1×12
Rest: 90 sec
moderate
1×12
Rest: 160 sec
moderate
2×12
Rest: 70 sec
moderate
2×12
Rest: 70 sec
moderate
1×12
Rest: 70 sec
moderate
2×10
Rest: 70 sec
moderate
2×12
Rest: 70 sec
moderate
> 4.65 T 341 scores 250 kcal

They picked up this program

Nov 9 16:59
Nov 7 08:20
Oct 25 20:59

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