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Maintenance » Сплит для девушек

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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 «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
1Decline Barbell Bench Press 310 77-90 sec
2Dumbbell Bench Press 212 68-80 sec
3Butterfly 210 51-60 sec
4Dumbbell Shoulder Press 212 77-90 sec
5Bicycling, Stationary 110 min 51-60 sec
2 day (rest)
3 day
1Bent Over Two-Arm Long Bar Row 312 85-100 sec
2Close-Grip Front Lat Pulldown 312 68-80 sec
3Dumbbell Lunges 215 102-120 sec
4Barbell Bench Press - Medium Grip 212 77-90 sec
5Hanging Leg Raise 218 85-100 sec
6Decline Crunch 220 77-90 sec
4 day (rest)
5 day
1Barbell Full Squat 320 153-180 sec
2Lying Leg Curls 215 128-150 sec
3Standing Calf Raises 325 102-120 sec
4Hyperextensions (Back Extensions) 215 85-100 sec
5Incline Dumbbell Press 115 51-60 sec
6Dumbbell Alternate Bicep Curl 212 60-70 sec
7Running, Treadmill 110 min 51-60 sec
6 day (rest)
7 day (rest)
8 day
1Decline Barbell Bench Press 310 77-90 sec
2Dumbbell Bench Press 212 68-80 sec
3Butterfly 210 51-60 sec
4Dumbbell Shoulder Press 212 77-90 sec
5Bicycling, Stationary 110 min 51-60 sec
9 day (rest)
10 day
1Bent Over Two-Arm Long Bar Row 312 85-100 sec
2Close-Grip Front Lat Pulldown 312 68-80 sec
3Dumbbell Lunges 215 102-120 sec
4Barbell Bench Press - Medium Grip 212 77-90 sec
5Hanging Leg Raise 218 85-100 sec
6Decline Crunch 220 77-90 sec
11 day (rest)
12 day
1Barbell Full Squat 320 153-180 sec
2Lying Leg Curls 215 128-150 sec
3Standing Calf Raises 325 102-120 sec
4Hyperextensions (Back Extensions) 215 85-100 sec
5Incline Dumbbell Press 115 51-60 sec
6Dumbbell Alternate Bicep Curl 212 60-70 sec
7Running, Treadmill 110 min 51-60 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
38 min
3×10
Rest: 90 sec
moderate
2×12
Rest: 80 sec
moderate
2×10
Rest: 60 sec
moderate
2×12
Rest: 90 sec
moderate
1×10 min
Rest: 60 sec
heavy
> 2.67 T 406 scores 290 kcal
Workout #2
44 min
3×12
Rest: 100 sec
moderate
3×12
Rest: 80 sec
moderate
2×15
Rest: 120 sec
moderate
2×12
Rest: 90 sec
moderate
2×18
Rest: 100 sec
moderate
2×20
Rest: 90 sec
moderate
> 3.63 T 330 scores 240 kcal
Workout #3
60 min
3×20
Rest: 180 sec
moderate
2×15
Rest: 150 sec
moderate
3×25
Rest: 120 sec
moderate
2×15
Rest: 100 sec
moderate
1×15
Rest: 60 sec
moderate
2×12
Rest: 70 sec
moderate
1×10 min
Rest: 60 sec
heavy
> 6.15 T 513 scores 370 kcal

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