Mass Gain » Chest and Back by the method of Arnie

Mass Gain » Chest and Back by the method of Arnie

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The content of of the program

1 «8 тренировок»

Duration in days: 15 Amount of training days: 8 Rest days: 7
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 3-510-12 55-90 sec
2Подтягивания широким хватом к груди 3-510-12 55-90 sec
3Dumbbell Flyes 3-510-12 55-90 sec
4Seated Cable Rows 3-510-12 55-90 sec
5Dips - Triceps Version 4-5Max 80 sec
6Bent Over Barbell Row 3-510-12 55-90 sec
7Cable Crossover 3-510-12 55-90 sec
8Bent Over Two-Dumbbell Row 3-510-12 55-90 sec
2 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 8 workouts

Workout #1
62 min
3×12
Rest: 60 sec
heavy
4×10
Rest: 75 sec
heavy
3×12
Rest: 90 sec
very hard
4×15 max
Rest: 80 sec
to failure
5×10
Rest: 80 sec
heavy
3×12
Rest: 80 sec
very hard
3×10
Rest: 55 sec
heavy
> 7.55 T 1901 scores 1340 kcal
Workout #2
71 min
4×10
Rest: 75 sec
heavy
3×12
Rest: 90 sec
very hard
5×10
Rest: 80 sec
heavy
5×15 max
Rest: 80 sec
to failure
3×12
Rest: 80 sec
very hard
4×12
Rest: 70 sec
very hard
5×10
Rest: 80 sec
heavy
> 8.48 T 2161 scores 1520 kcal
Workout #3
63 min
3×12
Rest: 90 sec
very hard
5×10
Rest: 80 sec
heavy
3×12
Rest: 80 sec
very hard
4×15 max
Rest: 80 sec
to failure
4×12
Rest: 70 sec
very hard
3×10
Rest: 55 sec
heavy
3×12
Rest: 60 sec
heavy
> 7.55 T 1863 scores 1310 kcal

They picked up this program

Nov 29 23:43
Mar 29 20:44
Nov 17 16:09
Feb 14 19:04
Jul 20 01:57
Mar 29 00:53
Sep 4 20:01
Dec 10 09:22
Nov 22 21:57
Mar 28 11:51
Feb 28 14:39
Mar 26 13:24
Feb 20 00:59
Aug 18 16:52
Nov 20 21:25
Sep 28 22:52
May 15 16:44
Oct 18 19:48
Oct 9 14:18
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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.


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