Maintenance » Demo training for men (experienced)

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The content of of the program

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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
1Running, Treadmill 110 min 40 sec
2Leg Press 38-12 100-120 sec
3Barbell Bench Press - Medium Grip 38-12 100-120 sec
4Close-Grip Front Lat Pulldown 38-12 100-120 sec
5Butterfly 314 40 sec
6Hyperextensions (Back Extensions) 316 100 sec
7Preacher Curl (a)38-12 100-120 sec
8Triceps Pushdown - Rope Attachment (a)38-12 100-120 sec
9Decline Crunch 2Max 100 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.
Workout #1
80 min
1×10 min
Rest: 40 sec
moderate
1×12
Rest: 100 sec
moderate
1×10
Rest: 120 sec
heavy
1×8
Rest: 120 sec
heavy
1×1
Rest: 100 sec
moderate
1×1
Rest: 120 sec
heavy
1×1
Rest: 120 sec
heavy
1×12
Rest: 100 sec
moderate
1×10
Rest: 120 sec
heavy
1×8
Rest: 120 sec
heavy
3×14
Tempo:
2/0/X/1
Rest:
40 sec
very hard
3×16
Rest: 100 sec
heavy
1×12
Tempo:
2/0/2/0
Rest:
100 sec
moderate
1×10
Tempo:
2/0/2/0
Rest:
120 sec
heavy
1×8
Tempo:
2/0/2/0
Rest:
120 sec
heavy
1×12
Rest: 100 sec
moderate
1×10
Rest: 120 sec
heavy
1×8
Rest: 120 sec
heavy
2×20 max
Rest: 100 sec
to failure
> 8.85 T 753 scores

They picked up this program

May 22 09:30
Apr 10 20:50
Feb 21 15:48
Nov 19 21:13
Oct 16 22:56
Nov 17 07:54
Oct 23 15:49
Jun 23 19:59
Nov 19 18:54
Oct 19 16:46
Aug 31 16:47
Nov 18 22:44
May 30 19:35
Aug 20 10:57
Oct 27 07:44
Oct 28 15:08
Apr 23 09:09
Sep 12 21:44
Nov 18 22:12

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