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Recovery with dumbbells

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for home workouts.

Replacement in the appHuman Barbell
  • Maintenance
  • Beginner
  • Home
  • 24 workouts
  • ~44 min
Start it in the appProgram structure
  • GoalActive Recovery
  • LevelBeginner
  • WhereHome
  • Workouts3
  • One workout~27 min
  • ForEveryone

Workout A

5 exercises · ~27 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. 01Dumbbell LungesQuads4 × 8weight from 1RM
  2. 02Dumbbell Bench PressChest4 × 8weight from 1RM
  3. 03One-Arm Dumbbell RowMiddle Back4 × 8weight from 1RM
  4. 04Ab Crunch MachineAbs4 × 8weight from 1RM
  5. 05Dumbbell Shoulder PressShoulders4 × 8weight from 1RM

All workouts in the program

3 sessions. Workouts A, B and C repeat in a loop, 1 time each. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Round 1: average

Workout number

AtletIQ app

Start “Human Barbell” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 24 workouts of “Human Barbell”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
Download on theApp Store Get it onGoogle Play

About the program

Short-term loss from the training schedule does not go without consequences - later you will have to catch up at an accelerated pace, paying for the "weeks of relaxation" with muscle pain and the full "fall" of your own ego. What did you want? On the exit from a long spree you only have the motor skill, and the sports "assets" practically come down to the starting point.
If the break was short-term, you were much luckier: the "losses" are not so catastrophic that absolutely nothing could be done at all. Therefore, without wasting time, we will now proceed to your express rehabilitation.
The most important "doctoral" prescription is the operation of a week-long fitness program from AtletIQ, which will help you quickly return to your training weights. In the course of such intensive therapy, you  will be surprised how short and easy will be your path back!