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Михаил

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Михаил

The content of of the program

1 «7 тренировок»

Duration in days: 18 Amount of training days: 8 Rest days: 10
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 Shoulder Press 312 50 sec
2One-Arm Kettlebell Push Press 312 50 sec
3Front Dumbbell Raise 312 50 sec
4Barbell Full Squat 312 50 sec
5Standing Dumbbell Calf Raise 312 50 sec
6Dumbbell Lunges 312 50 sec
7Leg Extensions 312 50 sec
8Crunches 312 50 sec
9Планка 31 50 sec
2 day (rest)
3 day (rest)
4 day
1Barbell Bench Press - Medium Grip 312 50 sec
2Barbell Incline Bench Press Medium-Grip 312 50 sec
3Incline Dumbbell Press 312 50 sec
4Dumbbell Flyes 312 50 sec
5Snatch Deadlift 312 50 sec
6One-Arm Dumbbell Row 312 50 sec
7Bent Over One-Arm Long Bar Row 312 50 sec
8Crunches 312 50 sec
5 day (rest)
6 day (rest)
7 day
1Alternate Incline Dumbbell Curl 312 50 sec
2Incline Hammer Curls 312 50 sec
3Reverse Barbell Curl 312 50 sec
4Dumbbell One-Arm Triceps Extension 312 50 sec
5Tricep Dumbbell Kickback 312 50 sec
6Seated Leg Tucks 312 50 sec
7Crunches 325 50 sec
8Планка 360 50 sec
8 day
1Dumbbell Shoulder Press 312 50 sec
2One-Arm Kettlebell Push Press 312 50 sec
3Front Dumbbell Raise 312 50 sec
4Barbell Full Squat 312 50 sec
5Standing Dumbbell Calf Raise 312 50 sec
6Dumbbell Lunges 312 50 sec
7Leg Extensions 312 50 sec
8Crunches 312 50 sec
9Планка 31 50 sec
9 day (rest)
10 day (rest)
11 day
1Barbell Bench Press - Medium Grip 312 50 sec
2Barbell Incline Bench Press Medium-Grip 312 50 sec
3Incline Dumbbell Press 312 50 sec
4Dumbbell Flyes 312 50 sec
5Snatch Deadlift 312 50 sec
6One-Arm Dumbbell Row 312 50 sec
7Bent Over One-Arm Long Bar Row 312 50 sec
8Crunches 312 50 sec
12 day (rest)
13 day (rest)
14 day
1Alternate Incline Dumbbell Curl 312 50 sec
2Incline Hammer Curls 312 50 sec
3Reverse Barbell Curl 312 50 sec
4Dumbbell One-Arm Triceps Extension 312 50 sec
5Tricep Dumbbell Kickback 312 50 sec
6Seated Leg Tucks 312 50 sec
7Crunches 325 50 sec
8Планка 360 50 sec
15 day
1Dumbbell Shoulder Press 312 50 sec
2One-Arm Kettlebell Push Press 312 50 sec
3Front Dumbbell Raise 312 50 sec
4Barbell Full Squat 312 50 sec
5Standing Dumbbell Calf Raise 312 50 sec
6Dumbbell Lunges 312 50 sec
7Leg Extensions 312 50 sec
8Crunches 312 50 sec
9Планка 31 50 sec
16 day (rest)
17 day (rest)
18 day
1Barbell Bench Press - Medium Grip 312 50 sec
2Barbell Incline Bench Press Medium-Grip 312 50 sec
3Incline Dumbbell Press 312 50 sec
4Dumbbell Flyes 312 50 sec
5Snatch Deadlift 312 50 sec
6One-Arm Dumbbell Row 312 50 sec
7Bent Over One-Arm Long Bar Row 312 50 sec
8Crunches 312 50 sec

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 8 workouts

Workout #1
53 min
Dumbbell Shoulder Press
3×12
Rest: 50 sec
moderate
One-Arm Kettlebell Push Press
3×12
Rest: 50 sec
moderate
Front Dumbbell Raise
3×12
Rest: 50 sec
moderate
Barbell Full Squat
3×12
Rest: 50 sec
moderate
Standing Dumbbell Calf Raise
3×12
Rest: 50 sec
moderate
Dumbbell Lunges
3×12
Rest: 50 sec
moderate
Leg Extensions
3×12
Rest: 50 sec
moderate
Crunches
3×12
Rest: 50 sec
moderate
Планка
3×4
Rest: 50 sec
moderate
> 5.44 T 1189 scores 840 kcal
Workout #2
48 min
Barbell Bench Press - Medium Grip
3×12
Rest: 50 sec
moderate
Barbell Incline Bench Press Medium-Grip
3×12
Rest: 50 sec
moderate
Incline Dumbbell Press
3×12
Rest: 50 sec
moderate
Dumbbell Flyes
3×12
Rest: 50 sec
moderate
Snatch Deadlift
3×12
Rest: 50 sec
moderate
One-Arm Dumbbell Row
3×12
Rest: 50 sec
moderate
Bent Over One-Arm Long Bar Row
3×12
Rest: 50 sec
moderate
Crunches
3×12
Rest: 50 sec
moderate
> 7.31 T 1324 scores 930 kcal
Workout #3
49 min
Alternate Incline Dumbbell Curl
3×12
Rest: 50 sec
moderate
Incline Hammer Curls
3×12
Rest: 50 sec
moderate
Reverse Barbell Curl
3×12
Rest: 50 sec
moderate
Dumbbell One-Arm Triceps Extension
3×12
Rest: 50 sec
moderate
Tricep Dumbbell Kickback
3×12
Rest: 50 sec
moderate
Seated Leg Tucks
3×15
Rest: 50 sec
moderate
Crunches
3×25
Rest: 50 sec
moderate
Планка
3×60
Rest: 50 sec
moderate
> 1.94 T 984 scores 690 kcal

They picked up this program

dry
dry
Sep 18 01:00
Shoruh
Shoruh
Jun 16 11:27
Михаил
Михаил
Feb 21 08:40
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