Mass Gain » Dumbbells: MASS attack (for the muscles of the torso)

Mass Gain » Dumbbells: MASS attack (for the muscles of the torso)

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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
1Dumbbell Bench Press 38 50-85 sec
2Bent Over Two-Dumbbell Row 38 50-85 sec
3Decline Dumbbell Bench Press 2Max 75-100 sec
4Bent-Arm Dumbbell Pullover 2Max 75-100 sec
5Dumbbell Flyes 312-16 40-75 sec
6One-Arm Dumbbell Row 312-16 40-75 sec
2 day (rest)
3 day
1Arnold Dumbbell Press 38 50-85 sec
2Dumbbell One-Arm Shoulder Press 38 50-85 sec
3Middle Back Shrug 2Max 75-100 sec
4Dumbbell Shrug 2Max 75-100 sec
5Power Partials 312-16 40-75 sec
6Dumbbell Lying Rear Lateral Raise 312-16 40-75 sec
4 day (rest)
5 day
1Dumbbell Bicep Curl 38 50-85 sec
2Pushups (Close and Wide Hand Positions) 38 50-85 sec
3Alternate Hammer Curl 2Max 75-100 sec
4Lying Dumbbell Tricep Extension 2Max 75-100 sec
5Concentration Curls 312-16 40-75 sec
6Tricep Dumbbell Kickback 312-16 40-75 sec
6 day (rest)
When activated, it will be charged 6 points

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
39 min
3×8
Rest: 55 sec
heavy
3×8
Rest: 55 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
3×14
Rest: 55 sec
heavy
3×14
Rest: 55 sec
heavy
> 3 T 744 scores 530 kcal
Workout #2
39 min
3×8
Rest: 55 sec
heavy
3×8
Rest: 55 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
3×14
Rest: 55 sec
heavy
3×14
Rest: 55 sec
heavy
> 1.98 T 593 scores 430 kcal
Workout #3
39 min
3×8
Rest: 55 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
3×14
Rest: 55 sec
heavy
3×14
Rest: 55 sec
heavy
> 1.08 T 500 scores 360 kcal

They picked up this program

Jan 13 15:33
Jan 14 20:23
Nov 7 05:34
Jan 11 09:06
Jan 12 17:57
Jan 7 16:05
Dec 7 13:21
Jan 5 02:20
Jan 11 16:16
Dec 16 11:13
Dec 12 14:35
Dec 16 21:54
Dec 11 04:16
Dec 9 23:00
Dec 9 00:54
Dec 2 17:10
Nov 21 16:23
Dec 7 15:01
Dec 24 14:44
When activated, it will be charged 6 points
Pay for each workout

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