Maintenance » Demo training for men (experienced)

Автор программы

The content of of the program

1 «1»

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
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
1×12
Rest: 100 sec
moderate
1×10
Rest: 120 sec
heavy
1×8
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
863 scores

They picked up this program

Apr 24 18:37
Apr 10 20:50
Feb 21 15:48
Apr 24 23:26
Apr 24 16:57
Apr 24 16:18
Apr 25 13:27
Apr 22 21:38
Mar 26 22:32
Apr 25 16:00
Apr 17 05:33
Apr 21 15:22
Apr 7 19:20
Jan 6 12:05
Oct 28 15:08
Apr 23 09:09
Apr 25 15:41
Apr 13 14:38
Dec 2 12:22

Similar programs

Search for program

Verified!
Mass Gain
Wide, ripped back — the cherished dream of every athlete. But while some continue to dream, others start to act, achieving stunning results with an effective software package of 7 exercises to strengthen and pump up the back.
Intermediate
8
Verified!
Gain Strength
Dumbbells and bars are not serious equipment for a real athlete. A month is not a period for the simultaneous development of muscles and strength. Leave skepticism for theorists! Everything is possible in bodybuilding. Undeniable proof - the transformation of the body of users of the new program for the mass and strength development by AtletIQ. And guess, who is "on the front line"? Discredited "amateur" inventory!
Intermediate
12
Verified!
Mass Gain
Concentrate your efforts on recruiting mass, performing a classical basic program with the inclusion of specialized isolation exercises. The three-day schedule of training of various intensity is a guarantee of success in the matter of pumping impressive muscles.
Beginner
24
Verified!
Mass Gain
Do you tirelessly train in the gym, but you can not see any progress? It's time to move away from the old-boring recommendations and follow the progressive method of step-changing loads that will bring your muscles an unprecedented volume and strength.
Intermediate
12
Verified!
Mass Gain
Athletes are in constant search for new training schemes and brilliant success formulas that would help them break through the genetic barriers. But the problem is that such a formula does not exist! Even the simplest, like a brick, technique can work, if it is radically different from that to which your muscles are accustomed. Try to "confuse" them with a unique voluminous training: just one exercise per 100 basic repetitions.
Intermediate
6
Verified!
Maintenance
The program is based on the principle of the training system of the famous Hannibal King, who devoted most of his life to street workout and achieved stunning results in this field.
Intermediate
20

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