Maintenance » Восстановительная (легкая 2-х дневная) программа

Maintenance » Восстановительная (легкая 2-х дневная) программа

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 «8 тренировок»

Duration in days: 17 Amount of training days: 8 Rest days: 9
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 36-12 120-150 sec
2Barbell Lunge 36-12 120-150 sec
3Barbell Curl 36-12 120-150 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 36-12 120-150 sec
2Wide-Grip Pulldown Behind The Neck 36-12 120-150 sec
3Seated Cable Rows 36-12 120-150 sec
4 day (rest)
5 day
1Barbell Full Squat 36-12 120-150 sec
2Barbell Lunge 36-12 120-150 sec
3Barbell Curl 36-12 120-150 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 36-12 120-150 sec
2Wide-Grip Pulldown Behind The Neck 36-12 120-150 sec
3Seated Cable Rows 36-12 120-150 sec
9 day (rest)
10 day
1Barbell Full Squat 36-12 120-150 sec
2Barbell Lunge 36-12 120-150 sec
3Barbell Curl 36-12 120-150 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 36-12 120-150 sec
2Wide-Grip Pulldown Behind The Neck 36-12 120-150 sec
3Seated Cable Rows 36-12 120-150 sec
13 day (rest)
14 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 8 workouts

Workout #1
33 min
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
> 2.48 T 271 scores 190 kcal
Workout #2
33 min
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
> 3.09 T 304 scores 220 kcal
Workout #3
33 min
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
1×12
Rest: 120 sec
easy
2×6
Rest: 150 sec
heavy
> 2.48 T 271 scores 190 kcal

They picked up this program

Nov 18 20:12

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