Gain Strength » На силу: 4 дня в неделю

Gain Strength » На силу: 4 дня в неделю

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 «16 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
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
1Clean Deadlift 53-8 50-90 sec
2Seated Cable Rows 64-8 50-120 sec
3Pullups 56-10 60-90 sec
4Preacher Curl 48-10 60-120 sec
5Concentration Curls 48-10 60-120 sec
6Dumbbell Bicep Curl 36-8 60-120 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 55-10 60-120 sec
2Barbell Incline Bench Press Medium-Grip 46-8 60-120 sec
3Dips - Triceps Version 36-10 60-120 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 44-10 60-120 sec
5Cable Incline Triceps Extension 36-10 60-120 sec
4 day (rest)
5 day
1Barbell Full Squat 64-10 60-120 sec
2Leg Press 54-10 60-120 sec
3Leg Extensions 46-10 60-120 sec
6 day (rest)
7 day
1Standing Barbell Press Behind Neck 45-10 60-120 sec
2Front Dumbbell Raise 35-8 60-120 sec
3Power Partials 36-10 60-120 sec
4Front Incline Dumbbell Raise 36-10 60-120 sec
8 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 16 workouts

Workout #1
63 min
1×8
Rest: 50 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×4
Rest: 90 sec
heavy
1×3
Rest: 90 sec
very hard
1×8
Rest: 50 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
2×6
Rest: 90 sec
very hard
1×4
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×6
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
2×8
Rest: 90 sec
heavy
1×8
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
2×8
Rest: 90 sec
heavy
1×8
Rest: 120 sec
very hard
1×8
Rest: 60 sec
heavy
1×6
Rest: 90 sec
heavy
1×6
Rest: 120 sec
very hard
> 5.16 T 1091 scores 780 kcal
Workout #2
48 min
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×5
Rest: 120 sec
very hard
1×8
Rest: 60 sec
heavy
1×7
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×6
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×4
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 120 sec
very hard
> 3.98 T 700 scores 500 kcal
Workout #3
35 min
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×4
Rest: 90 sec
heavy
1×4
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 90 sec
heavy
1×5
Rest: 90 sec
heavy
1×4
Rest: 120 sec
very hard
1×10
Rest: 60 sec
heavy
2×8
Rest: 90 sec
heavy
1×6
Rest: 120 sec
very hard
> 8.33 T 624 scores 450 kcal

They picked up this program

Dec 9 20:37
Dec 9 17:01
Dec 7 11:34
Aug 23 12:50
Aug 20 09:11
Oct 23 15:29
Dec 6 13:27
Jun 14 00:39

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