Maintenance » Demo-training for women (beginners)

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 315-20 100-120 sec
3Machine Bench Press 315-20 100-120 sec
4Dumbbell Lunges 315-20 100-120 sec
5Butterfly 315-20 100-120 sec
6Hyperextensions (Back Extensions) 316 100 sec
7Crunches 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
67 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
1×15
Tempo:
1/0/1/0
Rest:
100 sec
moderate
1×20
Tempo:
1/0/1/0
Rest:
120 sec
heavy
1×18
Tempo:
1/0/1/0
Rest:
120 sec
heavy
3×16
Rest: 100 sec
heavy
2×20 max
Rest: 100 sec
to failure
656 scores

They picked up this program

Apr 21 12:29
Oct 16 12:48
Oct 15 19:59
Oct 16 15:54
Apr 19 22:26
Oct 28 10:09
Apr 12 14:58
Apr 21 11:18
Apr 20 10:45
Nov 10 16:24
Mar 10 10:23
Nov 29 20:56
Apr 18 22:31
Dec 28 14:07

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