Gain Strength » Программа тренировок для натуралов на 3 дня

Gain Strength » Программа тренировок для натуралов на 3 дня

Intermediate

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 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
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 Full Squat 45-8 60-90 sec
2Triceps Pushdown 18-10 60-120 sec
3Barbell Full Squat 45-8 60-90 sec
4Standing Military Press 26-10 50-90 sec
5Barbell Full Squat 13-5 (+max) 120 sec
6Triceps Pushdown 26-10 60-120 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 45-8 60-90 sec
2Standing Calf Raises 218-22 60 sec
3Barbell Bench Press - Medium Grip 26-10 60-120 sec
4Close-Grip Front Lat Pulldown 26-10 50-90 sec
5Hammer Curls 38-10 60-120 sec
6Crunches 420-25 (+max) 60 sec
4 day (rest)
5 day
1Bent Over Two-Arm Long Bar Row 26-10 60-120 sec
2Lying Leg Curls 18-10 60-120 sec
3Leg Extensions 18-10 60-120 sec
4Bent Over Two-Arm Long Bar Row 18-10 60-120 sec
5Lying Leg Curls 18-10 60-120 sec
6Leg Extensions 18-10 60-120 sec
7Wide-Grip Pulldown Behind The Neck 26-10 60-120 sec
8Dumbbell Bench Press 26-10 50-90 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 12 workouts

Workout #1
39 min
4×5
Rest: 90 sec
heavy
1×10
Rest: 60 sec
very hard
4×5
Rest: 90 sec
very hard
2×10
Rest: 50 sec
heavy
1×5
Rest: 120 sec
very hard
2×10
Rest: 60 sec
very hard
> 4.62 T 578 scores 420 kcal
Workout #2
40 min
4×5
Rest: 90 sec
heavy
2×22
Rest: 60 sec
very hard
2×10
Rest: 60 sec
very hard
2×10
Rest: 50 sec
heavy
3×10
Rest: 60 sec
very hard
4×25 max
Rest: 60 sec
to failure
> 5.57 T 570 scores 410 kcal
Workout #3
39 min
2×10
Rest: 60 sec
very hard
1×10
Rest: 60 sec
very hard
1×10
Rest: 60 sec
very hard
1×10
Rest: 60 sec
very hard
1×9
Rest: 90 sec
very hard
1×9
Rest: 90 sec
very hard
2×10
Rest: 60 sec
very hard
2×10
Rest: 50 sec
heavy
> 4.16 T 386 scores 280 kcal

They picked up this program

Nov 16 11:31
Nov 14 10:43
Nov 11 15:59
Sep 27 20:12
Aug 23 12:50
Aug 14 19:19
Sep 6 08:41
Aug 2 18:28
Aug 3 17:38
Oct 13 20:34
Jun 28 21:40
Jun 22 16:39
May 26 19:49
May 21 03:47
Apr 23 09:39
Apr 7 17:11
Mar 22 07:04
Apr 12 08:13
Feb 13 10:17

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mobile Assistant

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