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

Intermediate

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
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
2Chin-Up 36-8 60-120 sec
3Dips - Triceps Version 36-8 60-120 sec
4Dips - Triceps Version 36-8 60-120 sec
5Alternate Hammer Curl 38-10 40-90 sec
6Close-Grip Barbell Bench Press 38-10 40-90 sec
7Standing Biceps Cable Curl (a)310-15 45-95 sec
8Triceps Pushdown (a)310-15 45-95 sec
9Palms-Up Barbell Wrist Curl Over A Bench (b)310-15 45-95 sec
10Palms-Down Dumbbell Wrist Curl Over A Bench (b)310-15 45-95 sec
4 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
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 687 scores 490 kcal
Workout #2
68 min
3×6
Rest: 75 sec
heavy
3×6
Rest: 75 sec
heavy
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 813 scores 580 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 817 scores 590 kcal

They picked up this program

Aug 13 17:21
Aug 17 18:35
Jun 29 22:03
Jul 25 06:28
Aug 18 06:48
Mar 1 08:00
Aug 16 12:29
Jul 2 18:28
Mar 19 09:16
Aug 19 01:40
Jan 3 14:41
Aug 12 13:26
May 14 01:59
Aug 19 00:24
Feb 20 11:14
May 18 04:24
Apr 4 20:03

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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