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Intensity distribution
Intensity

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The content of of the program

1 «20 тренировок»

Duration in days: 27 Amount of training days: 20 Rest days: 7

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	Rest between sets
1 day
1	Barbell Full Squat	0	sec
2	Barbell Shrug	0	sec
3	Barbell Lunge	0	sec
4	Standing Calf Raises	0	sec
5	Leg Extensions	0	sec
6	Lying Leg Curls	0	sec
7	Decline Reverse Crunch	0	sec
8	Palms-Up Barbell Wrist Curl Over A Bench	0	sec
9	Palms-Down Wrist Curl Over A Bench	0	sec
2 day
1	Barbell Bench Press - Medium Grip	0	sec
2	Incline Dumbbell Flyes	0	sec
3	Seated Barbell Military Press (a)	0	sec
4	Power Partials (a)	0	sec
5	Upright Barbell Row	0	sec
6	Bent Over Two-Arm Long Bar Row	0	sec
7	Barbell Curl	0	sec
8	Decline EZ Bar Triceps Extension	0	sec
9	Alternate Incline Dumbbell Curl	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
3 day (rest)
4 day
1	Leg Press	0	sec
2	Leg Extensions (a)	0	sec
3	Lying Leg Curls (a)	0	sec
4	Clean Deadlift	0	sec
5	Barbell Shrug Behind The Back (b)	0	sec
6	One-Arm Dumbbell Row (b)	0	sec
7	Seated Calf Raise	0	sec
8	Reverse Barbell Curl	0	sec
9	Janda Sit-Up (c)	0	sec
10	Tuck Crunch (c)	0	sec
5 day
1	Close-Grip Barbell Bench Press	0	sec
2	Barbell Incline Bench Press Medium-Grip	0	sec
3	Bent-Arm Dumbbell Pullover	0	sec
4	Standing Barbell Press Behind Neck (a)	0	sec
5	Seated Side Lateral Raise (a)	0	sec
6	Barbell Rear Delt Row	0	sec
7	Seated Dumbbell Curl	0	sec
8	Concentration Curls	0	sec
9	Standing One-Arm Dumbbell Triceps Extension	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
6 day
1	Barbell Full Squat	0	sec
2	Barbell Shrug	0	sec
3	Barbell Lunge	0	sec
4	Standing Calf Raises	0	sec
5	Leg Extensions	0	sec
6	Lying Leg Curls	0	sec
7	Decline Reverse Crunch	0	sec
8	Palms-Up Barbell Wrist Curl Over A Bench	0	sec
9	Palms-Down Wrist Curl Over A Bench	0	sec
7 day (rest)
8 day
1	Barbell Bench Press - Medium Grip	0	sec
2	Incline Dumbbell Flyes	0	sec
3	Seated Barbell Military Press (a)	0	sec
4	Power Partials (a)	0	sec
5	Upright Barbell Row	0	sec
6	Bent Over Two-Arm Long Bar Row	0	sec
7	Barbell Curl	0	sec
8	Decline EZ Bar Triceps Extension	0	sec
9	Alternate Incline Dumbbell Curl	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
9 day
1	Leg Press	0	sec
2	Leg Extensions (a)	0	sec
3	Lying Leg Curls (a)	0	sec
4	Clean Deadlift	0	sec
5	Barbell Shrug Behind The Back (b)	0	sec
6	One-Arm Dumbbell Row (b)	0	sec
7	Seated Calf Raise	0	sec
8	Reverse Barbell Curl	0	sec
9	Janda Sit-Up (c)	0	sec
10	Tuck Crunch (c)	0	sec
10 day (rest)
11 day
1	Close-Grip Barbell Bench Press	0	sec
2	Barbell Incline Bench Press Medium-Grip	0	sec
3	Bent-Arm Dumbbell Pullover	0	sec
4	Standing Barbell Press Behind Neck (a)	0	sec
5	Seated Side Lateral Raise (a)	0	sec
6	Barbell Rear Delt Row	0	sec
7	Seated Dumbbell Curl	0	sec
8	Concentration Curls	0	sec
9	Standing One-Arm Dumbbell Triceps Extension	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
12 day
1	Barbell Full Squat	0	sec
2	Barbell Shrug	0	sec
3	Barbell Lunge	0	sec
4	Standing Calf Raises	0	sec
5	Leg Extensions	0	sec
6	Lying Leg Curls	0	sec
7	Decline Reverse Crunch	0	sec
8	Palms-Up Barbell Wrist Curl Over A Bench	0	sec
9	Palms-Down Wrist Curl Over A Bench	0	sec
13 day
1	Barbell Bench Press - Medium Grip	0	sec
2	Incline Dumbbell Flyes	0	sec
3	Seated Barbell Military Press (a)	0	sec
4	Power Partials (a)	0	sec
5	Upright Barbell Row	0	sec
6	Bent Over Two-Arm Long Bar Row	0	sec
7	Barbell Curl	0	sec
8	Decline EZ Bar Triceps Extension	0	sec
9	Alternate Incline Dumbbell Curl	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
14 day (rest)
15 day
1	Leg Press	0	sec
2	Leg Extensions (a)	0	sec
3	Lying Leg Curls (a)	0	sec
4	Clean Deadlift	0	sec
5	Barbell Shrug Behind The Back (b)	0	sec
6	One-Arm Dumbbell Row (b)	0	sec
7	Seated Calf Raise	0	sec
8	Reverse Barbell Curl	0	sec
9	Janda Sit-Up (c)	0	sec
10	Tuck Crunch (c)	0	sec
16 day
1	Close-Grip Barbell Bench Press	0	sec
2	Barbell Incline Bench Press Medium-Grip	0	sec
3	Bent-Arm Dumbbell Pullover	0	sec
4	Standing Barbell Press Behind Neck (a)	0	sec
5	Seated Side Lateral Raise (a)	0	sec
6	Barbell Rear Delt Row	0	sec
7	Seated Dumbbell Curl	0	sec
8	Concentration Curls	0	sec
9	Standing One-Arm Dumbbell Triceps Extension	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
17 day (rest)
18 day
1	Barbell Full Squat	0	sec
2	Barbell Shrug	0	sec
3	Barbell Lunge	0	sec
4	Standing Calf Raises	0	sec
5	Leg Extensions	0	sec
6	Lying Leg Curls	0	sec
7	Decline Reverse Crunch	0	sec
8	Palms-Up Barbell Wrist Curl Over A Bench	0	sec
9	Palms-Down Wrist Curl Over A Bench	0	sec
19 day
1	Barbell Bench Press - Medium Grip	0	sec
2	Incline Dumbbell Flyes	0	sec
3	Seated Barbell Military Press (a)	0	sec
4	Power Partials (a)	0	sec
5	Upright Barbell Row	0	sec
6	Bent Over Two-Arm Long Bar Row	0	sec
7	Barbell Curl	0	sec
8	Decline EZ Bar Triceps Extension	0	sec
9	Alternate Incline Dumbbell Curl	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
20 day
1	Leg Press	0	sec
2	Leg Extensions (a)	0	sec
3	Lying Leg Curls (a)	0	sec
4	Clean Deadlift	0	sec
5	Barbell Shrug Behind The Back (b)	0	sec
6	One-Arm Dumbbell Row (b)	0	sec
7	Seated Calf Raise	0	sec
8	Reverse Barbell Curl	0	sec
9	Janda Sit-Up (c)	0	sec
10	Tuck Crunch (c)	0	sec
21 day (rest)
22 day
1	Close-Grip Barbell Bench Press	0	sec
2	Barbell Incline Bench Press Medium-Grip	0	sec
3	Bent-Arm Dumbbell Pullover	0	sec
4	Standing Barbell Press Behind Neck (a)	0	sec
5	Seated Side Lateral Raise (a)	0	sec
6	Barbell Rear Delt Row	0	sec
7	Seated Dumbbell Curl	0	sec
8	Concentration Curls	0	sec
9	Standing One-Arm Dumbbell Triceps Extension	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
23 day
1	Barbell Full Squat	0	sec
2	Barbell Shrug	0	sec
3	Barbell Lunge	0	sec
4	Standing Calf Raises	0	sec
5	Leg Extensions	0	sec
6	Lying Leg Curls	0	sec
7	Decline Reverse Crunch	0	sec
8	Palms-Up Barbell Wrist Curl Over A Bench	0	sec
9	Palms-Down Wrist Curl Over A Bench	0	sec
24 day (rest)
25 day
1	Barbell Bench Press - Medium Grip	0	sec
2	Incline Dumbbell Flyes	0	sec
3	Seated Barbell Military Press (a)	0	sec
4	Power Partials (a)	0	sec
5	Upright Barbell Row	0	sec
6	Bent Over Two-Arm Long Bar Row	0	sec
7	Barbell Curl	0	sec
8	Decline EZ Bar Triceps Extension	0	sec
9	Alternate Incline Dumbbell Curl	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	sec
26 day
1	Leg Press	0	sec
2	Leg Extensions (a)	0	sec
3	Lying Leg Curls (a)	0	sec
4	Clean Deadlift	0	sec
5	Barbell Shrug Behind The Back (b)	0	sec
6	One-Arm Dumbbell Row (b)	0	sec
7	Seated Calf Raise	0	sec
8	Reverse Barbell Curl	0	sec
9	Janda Sit-Up (c)	0	sec
10	Tuck Crunch (c)	0	sec
27 day
1	Close-Grip Barbell Bench Press	0	sec
2	Barbell Incline Bench Press Medium-Grip	0	sec
3	Bent-Arm Dumbbell Pullover	0	sec
4	Standing Barbell Press Behind Neck (a)	0	sec
5	Seated Side Lateral Raise (a)	0	sec
6	Barbell Rear Delt Row	0	sec
7	Seated Dumbbell Curl	0	sec
8	Concentration Curls	0	sec
9	Standing One-Arm Dumbbell Triceps Extension	0	sec
10	Dumbbell Side Bend (b)	0	sec
11	Tuck Crunch (b)	0	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 20 workouts

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Second step

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Steel ABS: for 20 workouts

Fat Burning

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For Ectomorphs: 3-day split

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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.

Mass Gain » Моя масса

Автор программы

The content of of the program

1 «20 тренировок»

Training intensity for each exercise ( what is it ?)

Example 3 of 20 workouts

Workout #1

Workout #2

Workout #3

They picked up this program

Similar programs

Search for program

Как тренироваться с Atletiq.com?

Ваш мобильный ассистент на тренировке

Посмотрите, как мобильный ассистент
помогает вам во время тренировки

Mass Gain » Моя масса

Автор программы

The content of of the program

1 «20 тренировок»

Training intensity for each exercise ( what is it ?)

Example 3 of 20 workouts

Workout #1

Workout #2

Workout #3

They picked up this program

Similar programs

Search for program

Как тренироваться с Atletiq.com?

Ваш мобильный ассистент на тренировке

Посмотрите, как мобильный ассистентпомогает вам во время тренировки

Посмотрите, как мобильный ассистент
помогает вам во время тренировки