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Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

Workouts of the program

Workout #1
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 2.7 T 322 scores 230 kcal
Workout #2
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 2.79 T 347 scores 250 kcal
Workout #3
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3 T 355 scores 260 kcal
Workout #4
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.06 T 385 scores 280 kcal
Workout #5
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.1 T 371 scores 270 kcal
Workout #6
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.23 T 404 scores 290 kcal
Workout #7
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.48 T 413 scores 300 kcal
Workout #8
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.59 T 446 scores 320 kcal
Workout #9
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.33 T 398 scores 290 kcal
Workout #10
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.48 T 429 scores 310 kcal
Workout #11
min
5×5
Tempo:
80
Rest:
60 sec
moderate
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.74 T 445 scores 320 kcal
Workout #12
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.66 T 460 scores 330 kcal
Workout #13
min
5×5
Tempo:
80
Rest:
60 sec
moderate
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.9 T 465 scores 330 kcal
Workout #14
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.88 T 479 scores 340 kcal
Workout #15
min
5×5
Tempo:
80
Rest:
60 sec
heavy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 4.18 T 492 scores 350 kcal
Workout #16
min
5×5
Tempo:
80
Rest:
60 sec
very hard
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 4.3 T 527 scores 380 kcal
Workout #17
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.25 T 395 scores 280 kcal
Workout #18
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.35 T 425 scores 310 kcal
Workout #19
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.59 T 433 scores 310 kcal
Workout #20
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.68 T 465 scores 330 kcal
Workout #21
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
moderate
5×5
Tempo:
80
Rest:
60 sec
moderate
> 3.88 T 469 scores 340 kcal
Workout #22
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
moderate
5×5
Tempo:
80
Rest:
60 sec
moderate
> 3.84 T 486 scores 350 kcal
Workout #23
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.83 T 460 scores 330 kcal
Workout #24
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 3.89 T 492 scores 350 kcal
Workout #25
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
moderate
5×5
Tempo:
80
Rest:
60 sec
moderate
> 4.25 T 505 scores 360 kcal
Workout #26
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
moderate
5×5
Tempo:
80
Rest:
60 sec
moderate
> 4.13 T 523 scores 380 kcal
Workout #27
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 4.1 T 489 scores 350 kcal
Workout #28
min
5×5
Tempo:
80
Rest:
60 sec
moderate
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
easy
> 4.15 T 524 scores 380 kcal
Workout #29
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
heavy
5×5
Tempo:
80
Rest:
60 sec
heavy
> 4.25 T 518 scores 370 kcal
Workout #30
min
5×5
Tempo:
80
Rest:
60 sec
moderate
5×5
Tempo:
80
Rest:
60 sec
heavy
5×5
Tempo:
80
Rest:
60 sec
heavy
> 4.46 T 560 scores 400 kcal
Workout #31
min
5×5
Tempo:
80
Rest:
60 sec
easy
5×5
Tempo:
80
Rest:
60 sec
very hard
5×5
Tempo:
80
Rest:
60 sec
very hard
> 4.56 T 545 scores 390 kcal
Workout #32
min
5×5
Tempo:
80
Rest:
60 sec
heavy
5×5
Tempo:
80
Rest:
60 sec
very hard
5×5
Tempo:
80
Rest:
60 sec
very hard
> 4.7 T 588 scores 420 kcal

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