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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 «16 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
1Dumbbell Lunges 212-20 60-80 sec
2Front Squats With Two Kettlebells 312-15 60-70 sec
3Front Two-Dumbbell Raise 212-20 60-80 sec
4Dumbbell Shoulder Press 312-15 60-70 sec
5Dumbbell Squat 312-15 60-70 sec
2 day (rest)
3 day
1Reverse Crunch 312-15 60-70 sec
2Push-Ups With Feet Elevated 312-15 60-70 sec
3Pushups 312-15 60-70 sec
4Планка 2-330 sec 20 sec
5Standing Dumbbell Straight-Arm Front Delt Raise Above Head 212-20 60-80 sec
4 day (rest)
5 day
1Jackknife Sit-Up 312-15 60-70 sec
2Leg Pull-In 212-20 60-80 sec
3Superman 312-15 60-70 sec
4Dumbbell Squat 312-15 60-70 sec
5Crunches 230-35 60-70 sec
6 day (rest)
7 day
1Front Leg Raises 230-35 60-70 sec
2Clean Deadlift 212-20 60-80 sec
3Выпады 312-15 60-70 sec
4Bodyweight Squat 230-35 60-70 sec
5Glute Kickback 230-35 60-70 sec
8 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 16 workouts

Workout #1
34 min
2×20
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
2×20
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
> 2.37 T 491 scores 350 kcal
Workout #2
30 min
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×30 sec
Rest: 20 sec
heavy
> 360 kg 340 scores 240 kcal
Workout #3
34 min
3×15
Rest: 70 sec
heavy
2×20
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
2×30
Rest: 70 sec
heavy
> 855 kg 335 scores 240 kcal

They picked up this program

Feb 13 23:06
Feb 16 20:46
Feb 16 15:09
Feb 16 23:11
Feb 16 21:25
Feb 16 23:02
Feb 16 23:00
Feb 15 23:11
Feb 15 23:01
Feb 14 23:01
Feb 13 23:40
Feb 14 11:47
Feb 15 23:00
Feb 11 05:45
Feb 16 21:29
Feb 14 12:35
Feb 7 23:00

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