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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
2Barbell Full Squat 56-10 50-60 sec
3Leg Press 410-15 50-60 sec
4Lying Leg Curls 510-15 50-70 sec
5Standing Military Press 410-15 50-60 sec
6Dumbbell Shoulder Press 58-12 50-70 sec
7Power 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
6Triceps Pushdown 410-15 50-60 sec
7Barbell Curl 58-12 50-70 sec
8Alternate 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
3Chin-Up 510-15 50-60 sec
4Push-Up Wide 510-15 50-60 sec
5Dumbbell Lunges 510-15 50-60 sec
6Bent Over Barbell Row 510-15 50-60 sec
7Upright Barbell Row 510-15 50-60 sec
8Bent-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
57 min
5×10
Rest: 70 sec
very hard
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 1129 scores 810 kcal
Workout #2
57 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
4×10
Rest: 50 sec
heavy
5×10
Rest: 50 sec
very hard
4×10
Rest: 50 sec
heavy
> 8.11 T 1212 scores 870 kcal
Workout #3
61 min
5×10
Rest: 50 sec
very hard
5×10
Rest: 50 sec
very hard
5×10
Rest: 50 sec
very hard
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 1537 scores 1100 kcal

They picked up this program

Aug 28 17:28
Jul 29 20:34
Jan 21 10:35
Sep 4 18:39
Aug 24 16:41
Sep 16 15:57
Sep 17 21:26
Sep 13 19:16
Sep 3 08:46
Aug 26 04:16
Aug 22 14:19
Aug 9 19:18
Jul 18 23:57
Jul 5 19:31
Sep 10 21:47
Jun 20 21:26
Jun 6 12:26
Jun 6 05:11
May 31 21:04

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