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Mass Gain "4x100" with dumbbells

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for home workouts.

Replacement in the appBlast Furnace
  • Mass Gain
  • Experienced
  • Home
  • 24 workouts
  • ~55 min
Start it in the appProgram structure
  • GoalMass Gain
  • LevelExperienced
  • WhereHome
  • Workouts6
  • One workout~53 min
  • ForEveryone

Workout A

4 exercises · ~53 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. 01Standing Dumbbell Upright RowTraps10 × 10weight from 1RM
  2. 02Bent-Arm Dumbbell PulloverChest10 × 10weight from 1RM
  3. 03Dumbbell Bicep CurlBiceps11 × 8–17weight from 1RM
  4. 04Dumbbell Bench PressChest10 × 10weight from 1RM

All workouts in the program

6 sessions over ~1.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 2 times each. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Round 1: averageRound 2: average

Workout number

AtletIQ app

Start “Blast Furnace” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 24 workouts of “Blast Furnace”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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