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1 «15 тренировок» Duration in days: 29 Amount of training days: 15 Rest days: 14
Install App «Mobile Fitness Assistant AtletIQ»: https://atletiq.com/app
The content of of the program
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried outworkouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
# Exercise (superset) Sets Reps Rest between sets
1 day
1 Close-Grip Barbell Bench Press (a) 4-5 5-18 (+max) 55-80 sec
2 Barbell Curl (a) 4-5 5-18 (+max) 55-80 sec
3 Bent-Arm Barbell Pullover 4-5 5-18 (+max) 55-80 sec
4 Seated Cable Rows 4-5 5-18 (+max) 55-80 sec
5 Lying Dumbbell Tricep Extension (b) 4-5 5-18 (+max) 55-80 sec
6 Cross Body Hammer Curl (b) 4-5 5-18 (+max) 55-80 sec
7 Reverse Grip Triceps Pushdown 4-5 5-18 (+max) 55-80 sec
8 Preacher Curl 4-5 5-18 (+max) 55-80 sec
2 day (rest)
3 day
1 Chin-Up 8 4 45-70 sec
2 Close-Grip EZ Bar Curl 4-5 5-18 (+max) 55-80 sec
3 Dumbbell Flyes 4-5 5-18 (+max) 55-80 sec
4 Incline Hammer Curls 4-5 5-18 (+max) 55-80 sec
5 One-Arm Dumbbell Row 4-5 5-18 (+max) 55-80 sec
6 Overhead Cable Curl 4-5 5-18 (+max) 55-80 sec
4 day (rest)
5 day
1 Dips - Triceps Version 8 4 45-70 sec
2 Lying Close-Grip Barbell Triceps Extension Behind The Head 4-5 5-18 (+max) 55-80 sec
3 Weighted Bench Dip 4-5 5-18 (+max) 55-80 sec
4 Triceps Pushdown - Rope Attachment 4-5 5-18 (+max) 55-80 sec
5 Straight-Arm Pulldown 4-5 5-18 (+max) 55-80 sec
6 Tricep Dumbbell Kickback 4-5 5-18 (+max) 55-80 sec
7 Pushups (Close and Wide Hand Positions) 4-5 5-18 (+max) 55-80 sec
6 day (rest)
Training intensity for each exercise
This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each ofthe 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 givenload level.
Directory of the exercises
General recommendations on training with AtletIQAtletIQ — a universal platform for creating training programs. All trainings are performed using a mobileapplication which is an interactive smart timer.
The load in the programs is calculated relative to the maximum weight with which you can do the exercise for1 repetition. This indicator is also calculated and adjusted automatically in the future.This application requires access to the Internet. There is also the opportunity to train on the special training Form, datais transferred after a workout to your personal account and are considered in the following training.During training, you will carry out step by step application and assess the level of load obtained after the completionof each set.The application will compare your score with the planned load and adjust the level of your performance in theup or down so that you will always receive a predetermined level of load according to the program.On training days, on which work is scheduled to failure, take care of the presence of helperIf you go back to training after a long rest, your power rates will be recalculated in accordance with the duration of thebreak.Try to set the weights as close to the calculated considering the capabilities of your gymPrecisely follow the instructions on the pace of the exercise, if they are specified. Otherwise, the load level will not matchthe the planned.
How to use mobile assistant?Universal programs designer AtletIQ allows to keep workouts in a special format that can be read by mobile app.
Automatic timer programming, the tempo-indicator of exercise, instant adjustment of load to suit your force capabilities -these are not all application features.
Install App
Workout routinesGain Strength / Bulking / Cutting
AtletIQ — fitness service that brings together coaches and athletes into one social network with a special designer of workout routines and mobile assistant for their performance.
Affiliate program for coaches
© 2018 — AtletIQ.com
Intermediate 29 days 15 workouts ~61 minutes
https://atletiq.com/en/programms/1067
Mobile Fitness Assistant
Exercising with AtletIQ, you get exactly the loadestablished by the author of the routine at anyone time performing a workout. In training youwill spend only as much force as necessary to
fulfill the tasks set by coach
2 4 6 8 10 12 140
200
400
600
800
1000
0
278
555
833
1110
1388
1666 The total intensity
Chin-Up
Dips - Triceps Version
Bent-Arm Barbell Pullover
Seated Cable Rows
Dumbbell Flyes
Weighted Bench Dip
Pushups (Close and Wide Hand Positions)
Close-Grip Barbell Bench Press
One-Arm Dumbbell Row
Lying Dumbbell Tricep Extension
Straight-Arm Pulldown
Close-Grip EZ Bar Curl
Barbell Curl
Cross Body Hammer Curl
Incline Hammer Curls
Overhead Cable Curl
Preacher Curl
Reverse Grip Triceps Pushdown
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Close-Grip Barbell Bench Press
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Barbell Curl
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Bent-Arm Barbell Pullover
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Seated Cable Rows
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Lying Dumbbell Tricep Extension
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Cross Body Hammer Curl
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Reverse Grip Triceps Pushdown
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Preacher Curl
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
> 6.12 T 1392 scores 1000 kcal
Workout #1 63 min
max
max
max
max
max
max
max
max
heavy
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Chin-Up
8×4 Rest: 45 sec
Close-Grip EZ Bar Curl
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Dumbbell Flyes
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Incline Hammer Curls
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
One-Arm Dumbbell Row
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Overhead Cable Curl
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
> 2.54 T 1052 scores 760 kcal
Workout #2 49 min
max
max
max
max
max
heavy
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Dips - Triceps Version
8×4 Rest: 45 sec
Lying Close-Grip Barbell Triceps ExtensionBehind The Head
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Weighted Bench Dip
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Triceps Pushdown - Rope Attachment
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Straight-Arm Pulldown
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Tricep Dumbbell Kickback
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
Pushups (Close and Wide Hand Positions)
3×6 Rest: 60 sec
1×8 Tempo:4/0/X/0
Rest: 80 sec
> 2.43 T 1056 scores 760 kcal
Workout #3 57 min
max
max
max
max
max
max
heavy
heavy
heavy
heavy
heavy
heavy
heavy
heavy
Close-Grip Barbell Bench Press
5×5 Rest: 75 sec
Barbell Curl
5×5 Rest: 75 sec
Bent-Arm Barbell Pullover
5×5 Rest: 75 sec
Seated Cable Rows
5×5 Rest: 75 sec
Lying Dumbbell Tricep Extension
5×5 Rest: 75 sec
Cross Body Hammer Curl
5×5 Rest: 75 sec
Reverse Grip Triceps Pushdown
5×5 Rest: 75 sec
Preacher Curl
5×5 Rest: 75 sec
> 5.99 T 1251 scores 900 kcal
Workout #4 76 min
heavy
heavy
heavy
heavy
heavy
heavy
Chin-Up
8×4 Rest: 50 sec
Close-Grip EZ Bar Curl
5×5 Rest: 75 sec
Dumbbell Flyes
5×5 Rest: 75 sec
Incline Hammer Curls
5×5 Rest: 75 sec
One-Arm Dumbbell Row
5×5 Rest: 75 sec
Overhead Cable Curl
5×5 Rest: 75 sec
> 2.48 T 990 scores 710 kcal
Workout #5 58 min
heavy
heavy
heavy
heavy
heavy
heavy
heavy
Dips - Triceps Version
8×4 Rest: 50 sec
Lying Close-Grip Barbell Triceps ExtensionBehind The Head
5×5 Rest: 75 sec
Weighted Bench Dip
5×5 Rest: 75 sec
Triceps Pushdown - Rope Attachment
5×5 Rest: 75 sec
Straight-Arm Pulldown
5×5 Rest: 75 sec
Tricep Dumbbell Kickback
5×5 Rest: 75 sec
Pushups (Close and Wide Hand Positions)
5×5 Rest: 75 sec
> 2.38 T 983 scores 710 kcal
Workout #6 67 min
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Close-Grip Barbell Bench Press
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Barbell Curl
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Bent-Arm Barbell Pullover
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Seated Cable Rows
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Lying Dumbbell Tricep Extension
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Cross Body Hammer Curl
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Reverse Grip Triceps Pushdown
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Preacher Curl
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
> 6.75 T 1332 scores 960 kcal
Workout #7 70 min
max
max
max
max
max
max
max
max
heavy
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Chin-Up
8×4 Rest: 55 sec
Close-Grip EZ Bar Curl
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Dumbbell Flyes
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Incline Hammer Curls
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
One-Arm Dumbbell Row
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Overhead Cable Curl
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
> 2.8 T 1058 scores 760 kcal
Workout #8 55 min
max
max
max
max
max
heavy
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Dips - Triceps Version
8×4 Rest: 55 sec
Lying Close-Grip Barbell Triceps ExtensionBehind The Head
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Weighted Bench Dip
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Triceps Pushdown - Rope Attachment
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Straight-Arm Pulldown
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Tricep Dumbbell Kickback
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
Pushups (Close and Wide Hand Positions)
3×8 Rest: 80 sec
1×6 Tempo:4/0/X/0
Rest: 75 sec
> 2.7 T 1051 scores 760 kcal
Workout #9 63 min
max
max
max
max
max
max
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Close-Grip Barbell Bench Press
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Barbell Curl
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Bent-Arm Barbell Pullover
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Seated Cable Rows
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Lying Dumbbell Tricep Extension
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Cross Body Hammer Curl
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Reverse Grip Triceps Pushdown
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Preacher Curl
3×10 Rest: 55 sec
1×18 Rest: 75 sec
> 9.43 T 1017 scores 730 kcal
Workout #10 63 min
max
max
max
max
max
max
max
max
heavy
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Chin-Up
8×4 Rest: 45 sec
Close-Grip EZ Bar Curl
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Dumbbell Flyes
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Incline Hammer Curls
3×10 Rest: 55 sec
1×18 Rest: 75 sec
One-Arm Dumbbell Row
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Overhead Cable Curl
3×10 Rest: 55 sec
1×18 Rest: 75 sec
> 3.86 T 854 scores 610 kcal
Workout #11 49 min
max
max
max
max
max
heavy
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
heavy
to failure
Dips - Triceps Version
8×4 Rest: 45 sec
Lying Close-Grip Barbell Triceps ExtensionBehind The Head
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Weighted Bench Dip
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Triceps Pushdown - Rope Attachment
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Straight-Arm Pulldown
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Tricep Dumbbell Kickback
3×10 Rest: 55 sec
1×18 Rest: 75 sec
Pushups (Close and Wide Hand Positions)
3×10 Rest: 55 sec
1×18 Rest: 75 sec
> 3.72 T 839 scores 600 kcal
Workout #12 57 min
max
max
max
max
max
max
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
Close-Grip Barbell Bench Press
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Barbell Curl
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Bent-Arm Barbell Pullover
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Seated Cable Rows
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Lying Dumbbell Tricep Extension
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Cross Body Hammer Curl
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Reverse Grip Triceps Pushdown
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Preacher Curl
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
> 8.53 T 1102 scores 790 kcal
Workout #13 69 min
max
max
max
max
max
max
max
max
very hard
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
Chin-Up
8×4 Rest: 70 sec
Close-Grip EZ Bar Curl
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Dumbbell Flyes
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Incline Hammer Curls
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
One-Arm Dumbbell Row
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Overhead Cable Curl
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
> 3.55 T 935 scores 670 kcal
Workout #14 56 min
max
max
max
max
max
very hard
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
heavy
heavy
to failure
Dips - Triceps Version
8×4 Rest: 70 sec
Lying Close-Grip Barbell Triceps ExtensionBehind The Head
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Weighted Bench Dip
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Triceps Pushdown - Rope Attachment
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Straight-Arm Pulldown
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Tricep Dumbbell Kickback
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
Pushups (Close and Wide Hand Positions)
1×6 Rest: 60 sec
2×10 Rest: 75 sec
1×15 Rest: 75 sec
> 3.39 T 916 scores 660 kcal
Workout #15 65 min
max
max
max
max
max
max
Barbell Curl Bent-Arm Barbell Pullover Chin-Up
Close-Grip Barbell Bench Press Incline Hammer Curls Close-Grip EZ Bar Curl
Cross Body Hammer Curl Dips - Triceps Version Dumbbell Flyes
Lying Close-Grip Barbell TricepsExtension Behind The Head
Lying Dumbbell Tricep Extension One-Arm Dumbbell Row
Overhead Cable Curl Preacher Curl Pushups (Close and Wide HandPositions)
Reverse Grip Triceps Pushdown Seated Cable Rows Straight-Arm Pulldown
Tricep Dumbbell Kickback Triceps Pushdown - RopeAttachment
Weighted Bench Dip
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