Mass Gain » Maraphone for Mass Gain #1

Mass Gain » Maraphone for Mass Gain #1

Intermediate

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 «1-12 тренировка»

Duration in days: 23 Amount of training days: 12 Rest days: 11
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 Incline Bench Press Medium-Grip 3-66-12 (+max) 40-120 sec
2Dumbbell Flyes 36-24 (+max) 45-120 sec
3Close-Grip Barbell Bench Press 36-24 (+max) 45-120 sec
4Alternate Hammer Curl 36-24 (+max) 45-120 sec
5Lying Dumbbell Tricep Extension 36-24 (+max) 45-120 sec
6Seated Calf Raise 3Max 60 sec
2 day (rest)
3 day
1Snatch Deadlift 3-66-12 (+max) 40-120 sec
2One-Arm Dumbbell Row 36-24 (+max) 45-120 sec
3Underhand Cable Pulldowns 36-24 (+max) 45-120 sec
4Standing Military Press 36-24 (+max) 45-120 sec
5Bent Over Dumbbell Rear Delt Raise With Head On Bench 36-24 (+max) 45-120 sec
6Front Dumbbell Raise 36-24 (+max) 45-120 sec
4 day (rest)
5 day
1Barbell Full Squat 3-66-12 (+max) 40-120 sec
2Leg Press 36-24 (+max) 45-120 sec
3Lying Leg Curls 36-24 (+max) 45-120 sec
4Leg Extensions 36-24 (+max) 45-120 sec
5Upright Barbell Row 36-24 (+max) 45-120 sec
6Dumbbell Shrug 3Max 60 sec
6 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
48 min
2×8
Rest: 120 sec
heavy
1×6
Rest: 120 sec
heavy
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
3×20 max
Rest: 60 sec
to failure
> 6.78 T 578 scores 420 kcal
Workout #2
49 min
2×8
Rest: 120 sec
heavy
1×6
Rest: 120 sec
heavy
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
> 5.94 T 746 scores 540 kcal
Workout #3
48 min
2×8
Rest: 120 sec
heavy
1×6
Rest: 120 sec
heavy
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
3×20 max
Rest: 60 sec
to failure
> 11.68 T 631 scores 450 kcal

2 «13-24 тренировка»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Wide-Grip Barbell Bench Press 3-66-12 (+max) 40-120 sec
2Dips - Triceps Version 55-15 (+max) 35-100 sec
3Incline Dumbbell Press 36-24 (+max) 45-120 sec
4Bent-Arm Dumbbell Pullover 36-24 (+max) 45-120 sec
5Close-Grip Standing Barbell Curl 36-24 (+max) 45-120 sec
6Triceps Pushdown - Rope Attachment 3Max 60 sec
2 day (rest)
3 day
1Sumo Deadlift with Chains 3-66-12 (+max) 40-120 sec
2Reverse Grip Bent-Over Rows 36-24 (+max) 45-120 sec
3Seated Cable Rows 36-24 (+max) 45-120 sec
4Barbell Shoulder Press 36-24 (+max) 45-120 sec
5Power Partials 36-24 (+max) 45-120 sec
6Dumbbell Raise 36-24 (+max) 45-120 sec
4 day (rest)
5 day
1Barbell Full Squat 3-66-12 (+max) 40-120 sec
2Leg Press 55-15 (+max) 35-100 sec
3Lying Leg Curls 36-24 (+max) 45-120 sec
4Leg Extensions 36-24 (+max) 45-120 sec
5Seated Calf Raise 3Max 60 sec
6Dumbbell Shrug 3Max 60 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
49 min
1×8
Rest: 70 sec
moderate
1×8
Rest: 120 sec
heavy
1×6
Rest: 120 sec
heavy
4×5
Rest: 100 sec
heavy
1×15 max
Rest: 100 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
3×20 max
Rest: 60 sec
to failure
> 4.67 T 743 scores 530 kcal
Workout #2
49 min
1×8
Rest: 70 sec
moderate
1×8
Rest: 120 sec
heavy
1×6
Rest: 120 sec
heavy
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
> 6.46 T 772 scores 550 kcal
Workout #3
48 min
1×8
Rest: 70 sec
moderate
1×8
Rest: 120 sec
heavy
1×6
Rest: 120 sec
heavy
4×5
Rest: 100 sec
heavy
1×15 max
Rest: 100 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
2×10
Rest: 60 sec
heavy
1×24 max
Rest: 120 sec
to failure
3×20 max
Rest: 60 sec
to failure
3×20 max
Rest: 60 sec
to failure
> 13.4 T 640 scores 460 kcal

They picked up this program

Oct 20 20:11
Apr 10 20:50
May 20 20:06
Jun 23 19:59
Sep 11 08:12
Oct 19 17:19
May 14 22:56
Dec 24 22:05
May 15 13:39
Oct 20 17:00
Jun 12 08:20
Oct 17 20:19
Oct 20 17:28
Dec 16 13:26
Sep 28 16:28

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