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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 1011 scores 720 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 739 scores 530 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 733 scores 520 kcal

They picked up this program

Jan 25 02:04
Mar 6 03:03
Jan 20 20:42
Sep 27 00:11
Jan 23 18:37
Dec 18 22:37
Aug 13 20:07
Jan 23 16:24
Nov 3 13:34
Jan 23 19:28
Jan 26 21:21
Jan 22 15:43
Jun 6 22:06
Dec 17 22:57
Jan 30 09:51
Jan 26 03:46
Jan 16 22:54

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