Mass Gain » Тренировка Грудных Для Новичков

Тренировка Грудных Для Новичков

5 / 23 votes

Pump up your pecs with this targeted chest routine for the rookie lifter.


Beginner
23 days
12 workouts
50 minutes
Goal Mass Gain
Gender
Difficulty Beginner
Workouts 12
Author AtletIQ
Workout place Gym
Program's exercises: 5 (Beginner, Intermediate)
Workout weeks AX
Periodisation schemes 2 simple
Most athletes new to lifting focus on the chest. After all, that’s the most time-efficient way to look stronger and more muscular, whether you're in a form-fitting T-shirt or shirtless.

189 athletes have chosen this routine to train

Start your training from 19 Dec 2017 and achieve results in 12 workouts!

Goals:

  • Gain muscle mass
  • Significantly develop strength
  • Improve overall health
  • Speed up metabolism
  • Improve mental health
  • Overcome yourself and develop willpower

What do you get:

  • Personalized training program
  • Mobile assistant
  • PDF with workout plan
  • Free program updates
  • Adjustment of working weights for you
  • Motivation and support of the fitness community «AtletIQ»

What will be required:

  • Equipment: dumbbells, barbells, gym machines
  • Desire to follow a training program
  • Regular meals and sufficient time for sleep
  • No additional physical activity (sometimes)

3 exercises that will help the beginner correctly start to train the pecs.

When activated, it will be charged 8 points
Pay for each workout
AtletIQ — fitness service that brings together coaches and athletes in a single social network with a universal constructor programs and mobile assistant for their performance.
39073 athletes
44 programms
Most athletes new to lifting focus on the chest. After all, that’s the most time-efficient way to look stronger and more muscular, whether you're in a form-fitting T-shirt or shirtless.

And while there are plenty of other muscle groups that will create that "dominant" physique, like back and shoulders, there’s no doubt that a strong, V-shaped torso with sculpted pecs is the foundation for a chiseled physique. Many lifters find the chest easier to train than other areas because just about any exercise where you grab a weight or a bar works the chest, at least to some degree. Even on days where there’s more of an emphasis on back, shoulders, biceps—even legs—your chest comes along for the ride.




Why training with AtletIQ is more effective?

The secret of effectiveness lies in the variability of the training regime and the variable intensity of training.
All workouts are interrelated
A diverse and interesting training of different intensity.
Online training diary
Remembers your working weight in all exercises.
Smart load adjustment
The system of adjusting the load to your capabilities.
Work/Rest timer
Every second counts!

How to train on this program?

The super-convenient application «AtletIQ» leads you through your workout and step by step gives precise instructions for doing the exercises.

Install AtletIQ app
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ




When activated, it will be charged 8 points
Pay for each workout

12 workouts for chest muscles for doing in the gym

The popularity of “core” training in the last 15 years has placed more of an emphasis on chest exercises that mimic the movements of sport or everyday life. But guess what? Most any pulling or pushing does just that. However you define the core, it includes the chest.

Some exercises target the chest especially well—and those are the ones we’ll focus on in this ideal chest workout for beginners. But take note: Just because it’s for beginners does not mean it will be easy, so limit it to twice a week to provide for adequate recovery.

Complete a 5- to 10-minute cardio warmup, then perform 2-3 rounds of this circuit.
When activated, it will be charged 8 points
Pay for each workout
When activated, it will be charged 8 points
Pay for each workout

Program's exercises

Тренировка Грудных Для Новичков Author: AtletIQ on Most athletes new to lifting focus on the chest. After all, that’s the most time-efficient way to look stronger and more muscular, whether you're in a form-fitting T-shirt or shirtless.. Score: 5

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