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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 «20 тренировок»

Duration in days: 39 Amount of training days: 20 Rest days: 19
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
1Seated Cable Rows 312 51-60 sec
2Machine Bench Press 312 51-60 sec
3Alternate Hammer Curl 312 51-60 sec
4Triceps Pushdown 312 51-60 sec
5Lying Leg Curls 312 51-60 sec
6Crunches 320 51-60 sec
7Hyperextensions (Back Extensions) 320 51-60 sec
8Walking, Treadmill 110 min 51-60 sec
2 day (rest)
3 day
1Elliptical Trainer 115 min 51-60 sec
2Bodyweight Squat 320 51-60 sec
3Flat Bench Leg Pull-In 310 51-60 sec
4Butt Lift (Bridge) 315 51-60 sec
5Hyperextensions (Back Extensions) 318 51-60 sec
6Планка 335 sec 51-60 sec
7Walking, Treadmill 110 min 51-60 sec
4 day (rest)
5 day
1One-Arm Dumbbell Row 39 51-60 sec
2Machine Shoulder (Military) Press 312 51-60 sec
3Close-Grip Front Lat Pulldown 310 51-60 sec
4Butterfly 312 51-60 sec
5Leg Extensions 310 51-60 sec
6Crunches 320 51-60 sec
7Hyperextensions (Back Extensions) 318 51-60 sec
8Walking, Treadmill 110 min 51-60 sec
6 day (rest)
7 day
1Elliptical Trainer 115 min 51-60 sec
2Crossover Reverse Lunge 310 38-45 sec
3Scissor Kick 325 51-60 sec
4Butt-Ups 312 51-60 sec
5Push-Up Wide 315 51-60 sec
6Walking, Treadmill 110 min 51-60 sec
8 day (rest)
9 day
1Stiff-Legged Dumbbell Deadlift 310 51-60 sec
2Underhand Cable Pulldowns 310 51-60 sec
3Power Partials 312 51-60 sec
4Incline Dumbbell Flyes 310 51-60 sec
5Leg Press 310 60-70 sec
6Crunches 320 51-60 sec
7Hyperextensions (Back Extensions) 316 51-60 sec
8Walking, Treadmill 110 min 51-60 sec
10 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 20 workouts

Workout #1
57 min
3×12
Rest: 60 sec
moderate
3×12
Rest: 60 sec
moderate
3×12
Rest: 60 sec
moderate
3×12
Rest: 60 sec
moderate
3×12
Rest: 60 sec
moderate
3×20
Rest: 60 sec
heavy
3×20
Rest: 60 sec
moderate
1×10 min
Rest: 60 sec
heavy
> 4.9 T 589 scores 420 kcal
Workout #2
59 min
1×15 min
Rest: 60 sec
heavy
3×20
Rest: 60 sec
moderate
3×10
Rest: 60 sec
heavy
3×15
Rest: 60 sec
moderate
3×18
Rest: 60 sec
moderate
3×35 sec
Rest: 60 sec
heavy
1×10 min
Rest: 60 sec
heavy
665 scores 480 kcal
Workout #3
57 min
3×9
Rest: 60 sec
moderate
3×12
Rest: 60 sec
moderate
3×10
Rest: 60 sec
moderate
3×12
Rest: 60 sec
moderate
3×10
Rest: 60 sec
moderate
3×20
Rest: 60 sec
heavy
3×18
Rest: 60 sec
moderate
1×10 min
Rest: 60 sec
heavy
> 4.85 T 632 scores 450 kcal

They picked up this program

Nov 15 21:49

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