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Mass Gain » "Greek Atlant": muscles of the shoulders

Experienced
220 points
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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
1Standing Military Press 36-8 60-120 sec
2Barbell Rear Delt Row 36-8 60-120 sec
3Dumbbell Shoulder Press 38-10 40-90 sec
4Front Dumbbell Raise 38-10 40-90 sec
5Power Partials (a)310-15 45-95 sec
6Seated Bent-Over Rear Delt Raise (a)310-15 45-95 sec
7Dumbbell Shrug 310-15 45-95 sec
2 day (rest)
3 day
1Chin-Up 36-8 60-120 sec
2Dips - Triceps Version 36-8 60-120 sec
3Alternate Hammer Curl 38-10 40-90 sec
4Close-Grip Barbell Bench Press 38-10 40-90 sec
5Standing Biceps Cable Curl (a)310-15 45-95 sec
6Triceps Pushdown (a)310-15 45-95 sec
7Palms-Up Barbell Wrist Curl Over A Bench (b)310-15 45-95 sec
8Palms-Down Dumbbell Wrist Curl Over A Bench (b)310-15 45-95 sec
4 day (rest)
Pay program to get access to all the workouts and activate it in the mobile assistant.

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: 75 sec
heavy
3×6
Rest: 75 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
> 3.57 T 916 scores 650 kcal
Workout #2
54 min
3×6
Rest: 75 sec
heavy
3×6
Rest: 75 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
> 3.94 T 917 scores 650 kcal
Workout #3
47 min
3×6
Rest: 75 sec
heavy
3×6
Rest: 75 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
> 4.2 T 1052 scores 750 kcal

They picked up this program

Mar 10 21:05
Nov 17 16:09
Sep 27 13:52
Mar 5 20:34
Mar 1 10:00
Oct 19 21:02
Sep 19 11:50
Nov 2 15:47
Oct 16 01:17
May 17 23:22
Jan 3 16:41
Nov 28 10:43
Jun 24 17:02
May 14 03:59
Nov 29 20:56
Feb 20 13:14
220 points
Insufficient funds
To activate programm top up balance.

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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
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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