Maintenance » 5 days program

Maintenance » 5 days program

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Автор программы

The content of of the program

1 «15 тренировок»

Duration in days: 20 Amount of training days: 15 Rest days: 5
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
1Elliptical Trainer 110 min 60-70 sec
2Wide-Grip Lat Pulldown 310 77-90 sec
3Close-Grip Front Lat Pulldown 310 77-90 sec
4Wide-Grip Pulldown Behind The Neck 312 77-90 sec
5Hyperextensions (Back Extensions) 315 60-70 sec
6Running, Treadmill 15 min 60-70 sec
2 day
1Running, Treadmill 15 min 60-70 sec
2Barbell Full Squat 410 204-240 sec
3Leg Extensions 310 153-180 sec
4Lying Leg Curls 310 153-180 sec
5Seated Calf Raise 325 102-120 sec
6Running, Treadmill 15 min 60-70 sec
3 day
1Elliptical Trainer 110 min 60-70 sec
2Barbell Bench Press - Medium Grip 410 102-120 sec
3Incline Dumbbell Press 310 77-90 sec
4Dumbbell Flyes 310 77-90 sec
5Standing Military Press 38 77-90 sec
6Butterfly 310 77-90 sec
7Running, Treadmill 15 min 60-70 sec
4 day (rest)
5 day
1Running, Treadmill 110 min 60-70 sec
2Barbell Curl 310 77-90 sec
3Hammer Curls 310 77-90 sec
4Concentration Curls 210 60-70 sec
5Close-Grip Barbell Bench Press 310 77-90 sec
6Triceps Pushdown 310 77-90 sec
7Running, Treadmill 15 min 60-70 sec
6 day
1Elliptical Trainer 110 min 60-70 sec
2Crunches 320 128-150 sec
3Hanging Leg Raise 312 102-120 sec
4Air Bike 320 102-120 sec
5Running, Treadmill 15 min 60-70 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 15 workouts

Workout #1
49 min
1×10 min
Rest: 70 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×12
Rest: 90 sec
heavy
3×15
Rest: 70 sec
heavy
1×5 min
Rest: 70 sec
heavy
> 3.97 T 786 scores 560 kcal
Workout #2
67 min
1×5 min
Rest: 70 sec
heavy
4×10
Rest: 240 sec
heavy
3×10
Rest: 180 sec
heavy
3×10
Rest: 180 sec
heavy
3×25
Rest: 120 sec
heavy
1×5 min
Rest: 70 sec
heavy
> 7.51 T 640 scores 450 kcal
Workout #3
61 min
1×10 min
Rest: 70 sec
heavy
4×10
Rest: 120 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×8
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
1×5 min
Rest: 70 sec
heavy
> 4.83 T 961 scores 680 kcal

They picked up this program

Nov 25 12:54
Nov 23 01:15
Nov 23 03:01
Aug 6 21:09
Jun 30 16:58
Mar 28 10:34
Oct 6 01:29
Sep 20 00:17
Dec 1 17:44
May 31 21:41
Aug 12 09:10
Mar 2 22:30
Mar 11 10:52
May 9 08:41
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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