Maintenance » Для подростков 15-17 лет

Maintenance » Для подростков 15-17 лет

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Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 26 Amount of training days: 12 Rest days: 14
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 212 102-120 sec
2Dips - Triceps Version 28 102-120 sec
3Butterfly 110 102-120 sec
4Standing Military Press 110 77-90 sec
5Standing Palms-In Dumbbell Press 115 77-90 sec
6Power Partials 210 102-120 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 312 102-120 sec
8Bench Dips 18 (+max) 102-120 sec
2 day (rest)
3 day
1Pullups 38 (+max) 102-120 sec
2Seated Cable Rows 212 60-70 sec
3Chin-Up 18 (+max) 60-70 sec
4Dumbbell Alternate Bicep Curl 312 77-90 sec
5Barbell Curl 115 85-100 sec
6 215 102-120 sec
7Hyperextensions (Back Extensions) 215 102-120 sec
4 day (rest)
5 day
1Barbell Full Squat 330 179-210 sec
2Clean Deadlift 215 179-210 sec
3Leg Press 215 204-240 sec
4Running, Treadmill 1180 sec 85-100 sec
5Hyperextensions (Back Extensions) 220 102-120 sec
6Standing Calf Raises 315 102-120 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 212 102-120 sec
2Dips - Triceps Version 28 102-120 sec
3Butterfly 110 102-120 sec
4Standing Military Press 110 77-90 sec
5Standing Palms-In Dumbbell Press 115 77-90 sec
6Power Partials 210 102-120 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 312 102-120 sec
8Bench Dips 18 (+max) 102-120 sec
9 day (rest)
10 day
1Pullups 38 (+max) 102-120 sec
2Seated Cable Rows 212 60-70 sec
3Chin-Up 18 (+max) 60-70 sec
4Dumbbell Alternate Bicep Curl 312 77-90 sec
5Barbell Curl 115 85-100 sec
6 215 102-120 sec
7Hyperextensions (Back Extensions) 215 102-120 sec
11 day (rest)
12 day
1Barbell Full Squat 330 179-210 sec
2Clean Deadlift 215 179-210 sec
3Leg Press 215 204-240 sec
4Running, Treadmill 1180 sec 85-100 sec
5Hyperextensions (Back Extensions) 220 102-120 sec
6Standing Calf Raises 315 102-120 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 12 workouts

Workout #1
52 min
2×12
Rest: 120 sec
moderate
2×8
Rest: 120 sec
moderate
1×10
Rest: 120 sec
moderate
1×10
Rest: 90 sec
moderate
1×15
Rest: 90 sec
moderate
2×10
Rest: 120 sec
moderate
1×8
Rest: 120 sec
very hard
> 2.48 T 299 scores 210 kcal
Workout #2
48 min
2×8
Rest: 120 sec
moderate
1×8
Rest: 120 sec
very hard
2×12
Rest: 70 sec
moderate
1×8
Rest: 70 sec
very hard
3×12
Rest: 90 sec
moderate
1×15
Rest: 100 sec
moderate
2×15
Rest: 120 sec
moderate
2×15
Rest: 120 sec
moderate
> 1.51 T 309 scores 220 kcal
Workout #3
59 min
3×30
Rest: 210 sec
easy
2×15
Rest: 210 sec
easy
2×15
Rest: 240 sec
moderate
1×180 sec
Rest: 100 sec
heavy
2×20
Rest: 120 sec
moderate
3×15
Rest: 120 sec
moderate
> 7.98 T 330 scores 240 kcal

They picked up this program

Установи приложение AtletIQ,
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Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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  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.


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помогает вам во время тренировки