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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 «1»

Duration in days: 27 Amount of training days: 24 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
1Dumbbell Squat 316-20 60-90 sec
2Dumbbell Bench Press 316-20 60-90 sec
3Bent-Arm Dumbbell Pullover 316-20 60-90 sec
4Power Partials 312-15 120-180 sec
5Hammer Curls 316-20 60-90 sec
6Standing Dumbbell Triceps Extension 316-20 60-90 sec
7Standing Dumbbell Calf Raise 225-30 120-180 sec
8Hyperextensions (Back Extensions) 316-20 60-90 sec
9Tuck Crunch 3Max 120 sec
2 day
1Running, Treadmill 130 min-45 min 150 sec
3 day
1Dumbbell Flyes 316-20 60-90 sec
2One-Arm Dumbbell Row 316-20 60-90 sec
3Dumbbell Shoulder Press 316-20 60-90 sec
4Dumbbell Bicep Curl 316-20 60-90 sec
5Tricep Dumbbell Kickback 316-20 60-90 sec
6Thigh Adductor 316-20 60-90 sec
7Thigh Abductor 316-20 60-90 sec
8Dumbbell Seated One-Leg Calf Raise 225-30 120-180 sec
9Crunches 3Max 120 sec
4 day
1Bicycling 130 min-45 min 150 sec
5 day
1Dumbbell Step Ups 316-20 60-90 sec
2Lying Leg Curls 160 120 sec
3Standing Dumbbell Calf Raise 225-30 120-180 sec
4Dips - Chest Version 212-15 120-180 sec
5Pushups 212-15 120-180 sec
6Bent-Arm Dumbbell Pullover 316-20 60-90 sec
7Seated Bent-Over Rear Delt Raise 312-15 120-180 sec
8Concentration Curls 316-20 60-90 sec
9Lying Dumbbell Tricep Extension 316-20 60-90 sec
10Dumbbell Side Bend 316-20 60-90 sec
6 day
1Stairmaster 130 min-45 min 150 sec
7 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 24 workouts

Workout #1
76 min
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
3×15
Rest: 120 sec
heavy
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
2×30
Rest: 120 sec
heavy
3×20
Rest: 90 sec
heavy
3×25 max
Rest: 120 sec
to failure
> 5.4 T 791 scores 570 kcal
Workout #2
34 min
1×30 min
Rest: 150 sec
heavy
> 5 kg 312 scores 220 kcal
Workout #3
75 min
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
3×20
Rest: 90 sec
heavy
2×30
Rest: 120 sec
heavy
3×25 max
Rest: 120 sec
to failure
> 4.98 T 633 scores 460 kcal

They picked up this program

Nov 13 22:00
Nov 9 00:13
Sep 5 11:18
Jul 23 14:00
Oct 19 21:31
Nov 29 17:14
Nov 2 09:21
Sep 4 23:58
Dec 3 19:11
Jul 19 13:11
Oct 12 15:41
Sep 11 17:00
Dec 7 09:23
Oct 5 17:20
Jul 23 00:40
May 7 12:57
Aug 14 18:10

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