Mass Gain » Training at home for Arms and Chest with dumbbells for beginners

Mass Gain » Training at home for Arms and Chest with dumbbells for beginners

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 «12 тренировок»

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
1Push-Up Wide 3-510-15 45-80 sec
2Bench Dips 3-510-15 45-80 sec
3Front Two-Dumbbell Raise 2-38-12 60-90 sec
4Hammer Curls 2-38-12 60-90 sec
5Tricep Dumbbell Kickback 2-38-12 60-90 sec
2 day (rest)
3 day
1Отжимания на одной руке с подставкой 3-510-15 45-80 sec
2Pushups (Close and Wide Hand Positions) 3-510-15 45-80 sec
3Standing Palms-In Dumbbell Press 2-38-12 60-90 sec
4Dumbbell Raise 2-38-12 60-90 sec
5Dumbbell Bicep Curl 2-38-12 60-90 sec
6Dumbbell Floor Press 2-310-15 60-90 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 12 workouts

Workout #1
30 min
3×12
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
2×8
Rest: 60 sec
moderate
2×8
Rest: 60 sec
moderate
2×8
Rest: 60 sec
moderate
> 448 kg 328 scores 240 kcal
Workout #2
35 min
2×8
Rest: 60 sec
moderate
2×8
Rest: 60 sec
moderate
2×8
Rest: 60 sec
moderate
2×10
Rest: 60 sec
moderate
> 904 kg 436 scores 310 kcal
Workout #3
33 min
3×15 max
Rest: 80 sec
very hard
3×12
Rest: 80 sec
very hard
2×10
Rest: 70 sec
heavy
2×10
Rest: 70 sec
heavy
2×10
Rest: 70 sec
heavy
> 560 kg 388 scores 280 kcal

They picked up this program

Jul 7 17:26
Jul 11 12:15
Jul 25 10:01
Apr 21 14:09
Jul 13 12:15
Jun 30 12:19
Jan 8 14:01
Apr 3 08:52
Jun 25 18:41
Dec 28 17:45
Sep 17 22:48
Feb 5 19:05
May 7 13:13
Sep 18 22:20
Mar 8 01:30

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