Gain Strength » Three-day split with dumbbells for training at home
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Автор программы
The content of of the program
1 «12 тренировок»
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Incline Dumbbell Press | 4 | 10-15 | 90-110 sec |
| 2 | Bent Over Two-Dumbbell Row | 4 | 10-15 | 90-110 sec |
| 3 | Dips - Triceps Version | 4 | 10-15 | 90-110 sec |
| 4 | Pullups | 4 | 10-15 | 90-110 sec |
| 5 | Dumbbell Flyes | 4 | 8-12 | 90-110 sec |
| 6 | Bent-Arm Dumbbell Pullover | 4 | 8-12 | 90-110 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Freehand Jump Squat | 5 | 4-6 | 120 sec |
| 2 | Dumbbell Squat | 5 | 4-6 | 120 sec |
| 3 | Stiff-Legged Dumbbell Deadlift | 5 | 8-12 | 90-110 sec |
| 4 | Dumbbell Rear Lunge | 5 | 8-12 | 90-110 sec |
| 5 | Standing Dumbbell Calf Raise | 4 | 15-20 | 90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Dumbbell Shoulder Press | 4 | 10-15 | 90-110 sec |
| 2 | Power Partials | 3 | 10-15 | 90-110 sec |
| 3 | Front Two-Dumbbell Raise | 3 | 10-15 | 90-110 sec |
| 4 | Seated Bent-Over Rear Delt Raise | 3 | 10-15 | 90-110 sec |
| 5 | Seated Triceps Press | 4 | 10-15 | 90-110 sec |
| 6 | Dumbbell Bicep Curl | 4 | 10-15 | 90-110 sec |
| 7 | Tricep Dumbbell Kickback | 3 | 10-15 | 90-110 sec |
| 8 | Alternate Incline Dumbbell Curl | 4 | 10-15 | 90-110 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
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.
