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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 «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
1Decline Crunch 510-15 50-70 sec
2Decline Crunch 510-15 50-70 sec
3Decline Crunch 510-15 50-70 sec
4Barbell Full Squat 56-10 50-60 sec
5Leg Press 410-15 50-60 sec
6Lying Leg Curls 510-15 50-70 sec
7Standing Military Press 410-15 50-60 sec
8Dumbbell Shoulder Press 58-12 50-70 sec
9Power Partials 510-15 50-70 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 58-12 50-70 sec
2Incline Dumbbell Flyes 410-15 50-60 sec
3Подтягивания широким хватом к груди 410-15 50-60 sec
4Seated Cable Rows 58-12 50-70 sec
5Dips - Triceps Version 410-15 50-60 sec
6Dips - Triceps Version 410-15 50-60 sec
7Triceps Pushdown 410-15 50-60 sec
8Barbell Curl 58-12 50-70 sec
9Alternate Hammer Curl 410-15 50-60 sec
4 day (rest)
5 day
1Hyperextensions (Back Extensions) 510-15 50-60 sec
2Hanging Leg Raise 510-15 50-60 sec
3Hanging Leg Raise 510-15 50-60 sec
4Chin-Up 510-15 50-60 sec
5Chin-Up 510-15 50-60 sec
6Push-Up Wide 510-15 50-60 sec
7Dumbbell Lunges 510-15 50-60 sec
8Bent Over Barbell Row 510-15 50-60 sec
9Upright Barbell Row 510-15 50-60 sec
10Bent-Arm Dumbbell Pullover 510-15 50-60 sec
6 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
74 min
5×10
Rest: 70 sec
very hard
5×12
Rest: 60 sec
very hard
5×12
Rest: 70 sec
heavy
5×6
Rest: 50 sec
heavy
4×10
Rest: 50 sec
heavy
5×10
Rest: 70 sec
very hard
4×10
Rest: 50 sec
heavy
5×10
Rest: 50 sec
very hard
5×10
Rest: 70 sec
very hard
> 10.93 T 1325 scores 950 kcal
Workout #2
64 min
5×10
Rest: 50 sec
very hard
4×10
Rest: 50 sec
heavy
5×10
Rest: 50 sec
very hard
4×10
Rest: 50 sec
heavy
4×12
Rest: 60 sec
heavy
4×10
Rest: 50 sec
heavy
5×10
Rest: 50 sec
very hard
4×10
Rest: 50 sec
heavy
> 8.11 T 1337 scores 960 kcal
Workout #3
77 min
5×10
Rest: 50 sec
very hard
5×10
Rest: 50 sec
very hard
5×12
Rest: 60 sec
heavy
5×10
Rest: 50 sec
very hard
5×12
Rest: 60 sec
heavy
5×14 max
Rest: 50 sec
very hard
5×10
Rest: 50 sec
very hard
5×10
Rest: 50 sec
very hard
5×10
Rest: 50 sec
very hard
5×10
Rest: 50 sec
very hard
> 5.58 T 1826 scores 1310 kcal

They picked up this program

Feb 10 06:51
Aug 8 14:26
Jul 29 20:34
Aug 21 10:19
Jan 21 10:35
Feb 13 00:00
Apr 18 15:53
Aug 18 08:27
Aug 17 12:56
Apr 12 14:39
Nov 28 15:26
May 27 12:38
Jan 10 05:03
Sep 28 20:07
Dec 19 10:46
Sep 26 13:12
Nov 10 02:22
Nov 26 09:05
Aug 26 04:16

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mobile Assistant

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