Mass Gain » Mass Gain — «7x7» principle

Mass Gain » Mass Gain — «7x7» principle

Experienced
180 points
Pay for each workout
When activated, it will be charged 10 points.

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
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
1Leg Press 0 sec
2Barbell Bench Press - Medium Grip 0 sec
3Snatch Deadlift 0 sec
4Standing Military Press 0 sec
2 day (rest)
3 day
1Cable Crossover 0 sec
2Dumbbell Lying Rear Lateral Raise 0 sec
3Underhand Cable Pulldowns 0 sec
4Triceps Pushdown 0 sec
4 day (rest)
5 day
1Lying Leg Curls 0 sec
2Leg Extensions 0 sec
3Barbell Incline Bench Press Medium-Grip 0 sec
4Seated Cable Rows 0 sec
6 day (rest)
7 day
1Leverage Incline Chest Press 0 sec
2Bent-Arm Dumbbell Pullover 0 sec
3One-Arm Dumbbell Row 0 sec
4Bent Over Low-Pulley Side Lateral 0 sec
8 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 16 workouts

Workout #1
2 min
scores 0 kcal
Workout #2
2 min
scores 0 kcal
Workout #3
2 min
scores 0 kcal

They picked up this program

Jan 28 19:17
Mar 5 20:34
Mar 1 10:00
Jan 21 09:00
Oct 19 19:29
Jun 16 18:33
Jul 14 20:29
Oct 13 22:08
Nov 7 07:34
Oct 19 19:19
Apr 29 13:47
May 14 03:59
May 18 06:24
Oct 10 15:14
180 points
Pay for each workout
When activated, it will be charged 10 points.

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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