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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 «Основной»

Duration in days: 7 Amount of training days: 4 Rest days: 3
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
1Arm Circles (a)130 sec 0 sec
2Arm Circles (a)130 sec 0 sec
3Elbow Circles (a)130 sec 0 sec
4Elbow Circles (a)130 sec 0 sec
5Shoulder Stretch (a)130 sec 0 sec
6Side Neck Stretch (a)130 sec 0 sec
7Side Neck Stretch (a)130 sec 0 sec
8 (a)120 sec 0 sec
9 (a)120 sec 0 sec
10Overhead Stretch (a)120 sec 0 sec
11Overhead Stretch (a)120 sec 0 sec
12Standing Lateral Stretch (a)120 sec 0 sec
13Standing Lateral Stretch (a)120 sec 0 sec
14Dynamic Chest Stretch (a)120 sec 0 sec
15 (a)130 sec 0 sec
16Standing Toe Touches (a)120 sec 0 sec
17Standing Toe Touches (a)120 sec 0 sec
18Runner's Stretch (a)120 sec 0 sec
19Runner's Stretch (a)120 sec 0 sec
20Crossover Reverse Lunge (a)140 sec 0 sec
21Crossover Reverse Lunge (a)140 sec 0 sec
22Mountain Climbers (a)130 sec 0 sec
23Cat Stretch (a)130 sec 0 sec
24Cat Stretch (a)130 sec 0 sec
25Butt Lift (Bridge) (a)120 sec 0 sec
26The Straddle (a)120 sec 0 sec
27The Straddle (a)120 sec 0 sec
28 (a)120 sec 0 sec
29 (a)120 sec 0 sec
2 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 4 workouts

Workout #1
14 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
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moderate
1×30 sec
moderate
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moderate
1×20 sec
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moderate
1×20 sec
moderate
1×40 sec
moderate
1×40 sec
moderate
1×30 sec
moderate
1×30 sec
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1×30 sec
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1×20 sec
moderate
1×20 sec
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1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
44 scores 30 kcal
Workout #2
14 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
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1×30 sec
moderate
1×20 sec
moderate
1×20 sec
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1×20 sec
moderate
1×20 sec
moderate
1×40 sec
moderate
1×40 sec
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1×30 sec
moderate
1×30 sec
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1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
44 scores 30 kcal
Workout #3
14 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×40 sec
moderate
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moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
44 scores 30 kcal

They picked up this program

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