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Mass Gain » Volume Record — gain mass!

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 «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
1Barbell Bench Press - Medium Grip 36-8 75-110 sec
2Dumbbell Bench Press 2Max 100 sec
3Dumbbell Flyes 2Max 80 sec
4Pullups 36-8 75-110 sec
5Bent Over Two-Arm Long Bar Row 2Max 100 sec
6One-Arm Dumbbell Row 2Max 80 sec
2 day (rest)
3 day
1Standing Military Press 36-8 75-110 sec
2Dumbbell Shoulder Press 2Max 100 sec
3Lying Rear Delt Raise 2Max 80 sec
4Barbell Full Squat 36-8 75-110 sec
5Dumbbell Rear Lunge 2Max 100 sec
6Lying Leg Curls 2Max 80 sec
4 day (rest)
5 day
1Barbell Curl 36-8 75-110 sec
2Alternate Hammer Curl 2Max 100 sec
3Standing Biceps Cable Curl 2Max 80 sec
4Close-Grip Barbell Bench Press 36-8 75-110 sec
5Dips - Triceps Version 2Max 100 sec
6Dumbbell One-Arm Triceps Extension 2Max 80 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
44 min
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 2.95 T 646 scores 460 kcal
Workout #2
44 min
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 3.57 T 620 scores 450 kcal
Workout #3
44 min
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 2.27 T 456 scores 330 kcal

They picked up this program

May 24 22:37
Feb 8 22:08
Feb 28 20:51
May 23 19:04
May 12 18:12
Dec 6 18:29
May 24 13:46
May 10 18:48
Feb 17 22:50
Nov 7 05:34
May 14 01:59
May 11 17:12
May 24 01:18
Nov 15 17:37

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