Maintenance » Demo-training for women (experienced)

Intermediate

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 «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
2Barbell Full Squat 315-20 100-120 sec
3Leverage Incline Chest Press 315-20 100-120 sec
4Dumbbell Lunges 315-20 100-120 sec
5Hyperextensions (Back Extensions) 316 100 sec
6Bent Over Two-Dumbbell Row 315-20 100-120 sec
7Lying Leg Curls 315-20 100-120 sec
8Crunches 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
77 min
1×10 min
Rest: 40 sec
moderate
1×15
Rest: 100 sec
moderate
1×20
Rest: 120 sec
heavy
1×18
Rest: 120 sec
heavy
1×15
Rest: 100 sec
moderate
1×20
Rest: 120 sec
heavy
1×18
Rest: 120 sec
heavy
1×15
Rest: 100 sec
moderate
1×20
Rest: 120 sec
heavy
1×18
Rest: 120 sec
heavy
3×16
Rest: 100 sec
heavy
1×15
Tempo:
2/0/1/0
Rest:
100 sec
moderate
1×20
Tempo:
2/0/1/0
Rest:
120 sec
heavy
1×18
Tempo:
2/0/1/0
Rest:
120 sec
heavy
1×15
Rest: 100 sec
moderate
1×20
Rest: 120 sec
heavy
1×18
Rest: 120 sec
heavy
2×20 max
Tempo:
2/0/1/0
Rest:
100 sec
to failure
> 7.38 T 786 scores 570 kcal

They picked up this program

Sep 23 08:43
Dec 26 13:09
Feb 27 14:33
Nov 2 09:21
Dec 6 10:34
Mar 12 16:04
Dec 3 18:00
Oct 16 16:38
Apr 27 12:04
Mar 6 02:00
Jun 7 02:36
May 20 18:42
Aug 23 10:14
Jan 10 00:35
Apr 10 23:03
Apr 10 23:03
Nov 28 12:52
Apr 10 23:02
Sep 21 05:07

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