Maintenance » Demo-training for women (experienced)

Experienced
programms_Allowed_access_by_demo

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
> 7.41 T 1412 scores 990 kcal

They picked up this program

Sep 23 10:43
Dec 26 15:09
Feb 27 16:33
Sep 20 23:34
Oct 3 21:50
Mar 12 18:04
Aug 20 20:37
Dec 3 20:00
Oct 16 18:38
Mar 6 04:00
Feb 13 04:39
Jan 2 02:58
May 24 20:03
Jan 10 02:35
Apr 11 01:03
Apr 11 01:03
Nov 28 14:52
Apr 11 01:02
Sep 21 07:07
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