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Mass Gain » Mass Balance 6x12x18

Mass Gain » Mass Balance 6x12x18

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 «8 тренировок»

Duration in days: 15 Amount of training days: 8 Rest days: 7
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
1Dumbbell Lunges 36-18 60-110 sec
2Dumbbell Bench Press 36-18 60-110 sec
3Incline Dumbbell Flyes 36-18 60-110 sec
4Dumbbell Shoulder Press 36-18 60-110 sec
5Bent-Arm Dumbbell Pullover 36-18 60-110 sec
6Hyperextensions (Back Extensions) 320 70 sec
2 day (rest)
3 day
1Приседания на одной ноге с гантелями 36-18 60-110 sec
2One-Arm Dumbbell Row 36-18 60-110 sec
3Alternate Incline Dumbbell Curl 36-18 60-110 sec
4Seated Triceps Press 36-18 60-110 sec
5Power Partials 36-18 60-110 sec
6Hyperextensions (Back Extensions) 320 70 sec
4 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 8 workouts

Workout #1
51 min
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
3×20
Rest: 70 sec
heavy
> 2.87 T 823 scores 590 kcal
Workout #2
51 min
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
1×6
Rest: 80 sec
very hard
1×12
Rest: 90 sec
very hard
1×18
Rest: 110 sec
to failure
3×20
Rest: 70 sec
heavy
> 2.33 T 601 scores 430 kcal
Workout #3
46 min
1×6
Rest: 60 sec
very hard
1×12
Rest: 70 sec
very hard
1×18
Rest: 90 sec
to failure
1×6
Rest: 60 sec
very hard
1×12
Rest: 70 sec
very hard
1×18
Rest: 90 sec
to failure
1×6
Rest: 60 sec
very hard
1×12
Rest: 70 sec
very hard
1×18
Rest: 90 sec
to failure
1×6
Rest: 60 sec
very hard
1×12
Rest: 70 sec
very hard
1×18
Rest: 90 sec
to failure
1×6
Rest: 60 sec
very hard
1×12
Rest: 70 sec
very hard
1×18
Rest: 90 sec
to failure
3×20
Rest: 70 sec
heavy
> 2.87 T 823 scores 590 kcal

They picked up this program

Oct 16 19:41
Sep 19 20:57
Oct 6 17:46
Sep 27 23:00
Nov 13 00:44
Jan 14 12:59
Nov 12 20:38
Nov 12 18:56
Oct 27 19:39
Aug 11 21:35
Jul 28 13:59
Sep 7 19:39
Jul 6 16:16
Aug 4 08:52
May 17 19:46
May 16 22:27
Jan 30 18:24
Jan 9 16:46
Apr 7 16:32

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