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

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

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
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)

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
> 1.18 T 500 scores 360 kcal

They picked up this program

May 24 19:47
Feb 28 20:51
Nov 7 05:34
Apr 4 19:02
May 23 23:44
Apr 29 16:06
May 23 13:25
Apr 20 06:21
Apr 11 20:16
Apr 3 16:06
Mar 27 20:54
May 16 08:54
Mar 18 19:28
Mar 6 17:15
Apr 16 15:08
Apr 20 07:27
Mar 4 21:48
Mar 1 23:02
Mar 28 20:37

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