Workout program # 37

Created: 04 Февраля 2017 в 07:14 Author: zemer

base workout program ?

These programs are created not only by coaches and professional athletes, but also by all users of our service. However, only the programs that we liked and that were approved by athletes and/or coaches are marked as base workout programs. Still, keep in mind that a workout program is designed for specific people, and it may not suit you.

Tip: try a few programs depending on your experience and choose the most effective one, then adapt it for yourself.
Or consult a coach!

Short description

Базовые А

Full description

not available

Workout program (template period 7 days)

№	Понедельник	Вторник	Среда	Четверг	Пятница	Суббота	Воскресенье
01	день №1	день №2 Грудь Спина Пресс Бедра квадрицепс	день №3	день №4	день №5 Плечи Спина Пресс Бедра квадрицепс	день №6	день №7

Workout program composition

Exercise	times
Скручивания	2
Приседания со штангой	2
Жим штанги лежа вверх	1
Становая тяга на прямых ногах	1
Жим гантелей сидя	1
Тяга штанги в наклоне	1

Muscle group load

Muscle group	times
Спина	2
Пресс	2
Бедра квадрицепс	2
Грудь	1
Плечи	1
Трапеция	0
Бицепс	0
Трицепс	0
Предплечье	0
Ягодицы	0
Бедра бицепс	0
Голень	0
Шея	0
Кардио	0

Planned load

Actual load ?

The actual load chart accounts not only for the impact on the main "target" muscle, but also for supporting muscles. For example, if you plan to train "chest" and choose "bench press", the planned load will show load only on the main muscle - "chest", while the actual load chart will account for additional muscles like the triceps and some shoulders. If the charts are identical, it means the exercises are mostly isolated or compensate each other, creating the same load distribution.