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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 «18 тренировок»

Duration in days: 35 Amount of training days: 18 Rest days: 17
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
1Barbell Bench Press - Medium Grip 2-35-6 60-90 sec
2Dumbbell Bench Press 38-10 50-80 sec
3Cable Crossover 412-14 45-55 sec
4Clean Deadlift 2-35-6 60-90 sec
5Pullups 38-10 50-80 sec
6Wide-Grip Lat Pulldown 412-14 45-55 sec
7Cable Crunch 38-10 50-80 sec
8Crunches 38-10 50-80 sec
2 day (rest)
3 day
1Barbell Curl 2-35-6 60-90 sec
2Alternate Incline Dumbbell Curl 38-10 50-80 sec
3Preacher Curl 412-14 45-55 sec
4Dips - Triceps Version 2-35-6 60-90 sec
5Standing Dumbbell Triceps Extension 38-10 50-80 sec
6Triceps Pushdown 412-14 45-55 sec
4 day (rest)
5 day
1Barbell Full Squat 2-35-6 60-90 sec
2Leg Extensions 38-10 50-80 sec
3Lying Leg Curls 38-10 50-80 sec
4Standing Military Press 2-35-6 60-90 sec
5Dumbbell Shoulder Press 38-10 50-80 sec
6Reverse Flyes 412-14 45-55 sec
7Crunches 38-10 50-80 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 18 workouts

Workout #1
51 min
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
> 6.41 T 876 scores 630 kcal
Workout #2
39 min
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
> 3.4 T 435 scores 310 kcal
Workout #3
45 min
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×5
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
4×12
Rest: 45 sec
heavy
3×8
Rest: 60 sec
heavy
> 4.55 T 640 scores 460 kcal

They picked up this program

Nov 28 21:13
Mar 6 01:03
Sep 18 10:20
Dec 10 23:47
Nov 17 21:10
Nov 8 14:45
Dec 10 18:14
Jun 6 20:06
Jan 30 07:51
Dec 9 14:49
Dec 11 10:47
Dec 10 20:16
Sep 30 05:44
May 14 01:59
Dec 11 13:50
Dec 3 16:51

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