Fat Burning » Home set of exercises for men
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Автор программы
The content of of the program
1 «12 тренировок»
Amount of training days: 12
Rest days: 11
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Crunches (a) | 4 | 12-20 | 90-110 sec |
| 2 | Push-Up Wide (a) | 4 | 12-20 | 90-110 sec |
| 3 | Dumbbell Squat (a) | 4 | 12-20 | 90-110 sec |
| 4 | Standing Palms-In Dumbbell Press (a) | 4 | 12-20 | 90-110 sec |
| 5 | Dumbbell Alternate Bicep Curl (a) | 4 | 12-20 | 90-110 sec |
| 6 | Bent Over Two-Dumbbell Row (a) | 4 | 12-20 | 90-110 sec |
| 7 | Bent-Arm Dumbbell Pullover (a) | 4 | 12-20 | 90-110 sec |
| 8 | Power Partials (a) | 4 | 12-20 | 90-110 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Подъём ног в упоре сидя (a) | 4 | 12-20 | 90-110 sec |
| 2 | Bench Dips (a) | 4 | 12-20 | 90-110 sec |
| 3 | Dumbbell Lunges (a) | 4 | 12-20 | 90-110 sec |
| 4 | One-Arm Dumbbell Row (a) | 4 | 12-20 | 90-110 sec |
| 5 | Stiff-Legged Dumbbell Deadlift (a) | 4 | 12-20 | 90-110 sec |
| 6 | Standing Dumbbell Upright Row (a) | 4 | 12-20 | 90-110 sec |
| 7 | Standing Dumbbell Triceps Extension (a) | 4 | 12-20 | 90-110 sec |
| 8 | Hammer Curls (a) | 4 | 12-20 | 90-110 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Leg Pull-In (a) | 4 | 12-20 | 90-110 sec |
| 2 | Plie Dumbbell Squat (a) | 4 | 12-20 | 90-110 sec |
| 3 | Pushups (Close and Wide Hand Positions) (a) | 4 | 12-20 | 90-110 sec |
| 4 | Front Dumbbell Raise (a) | 4 | 12-20 | 90-110 sec |
| 5 | Dumbbell Step Ups (a) | 4 | 12-20 | 90-110 sec |
| 6 | Разведение рук с гантелями в стороны в наклоне (a) | 4 | 12-20 | 90-110 sec |
| 7 | Standing Bent-Over Two-Arm Dumbbell Triceps Extension (a) | 4 | 12-20 | 90-110 sec |
| 8 | Concentration Curls (a) | 4 | 12-20 | 90-110 sec |
| 6 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 12 workouts
2 «16 тренировок»
Amount of training days: 16
Rest days: 15
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Crunches | 3 | 10-15 | 90 sec |
| 2 | Barbell Full Squat | 5 | 6-10 | 70-90 sec |
| 3 | Dumbbell Step Ups | 3 | 10-15 | 90 sec |
| 4 | Stiff-Legged Dumbbell Deadlift | 4 | 8-12 | 90 sec |
| 5 | Standing Military Press | 5 | 6-10 | 70-90 sec |
| 6 | Dumbbell Shoulder Press | 4 | 8-12 | 90 sec |
| 7 | Power Partials | 3 | 10-15 | 90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Good Morning | 4 | 10-15 | 70-90 sec |
| 2 | Hanging Leg Raise | 4 | 10-15 | 70-90 sec |
| 3 | Chin-Up | 4 | 10-15 | 70-90 sec |
| 4 | Push-Up Wide | 4 | 10-15 | 70-90 sec |
| 5 | Dumbbell Lunges | 4 | 10-15 | 70-90 sec |
| 6 | One-Arm Dumbbell Row | 4 | 10-15 | 70-90 sec |
| 7 | Upright Barbell Row | 4 | 10-15 | 70-90 sec |
| 8 | Bent-Arm Dumbbell Pullover | 4 | 10-15 | 70-90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Incline Dumbbell Press | 4 | 8-12 | 90 sec |
| 2 | Dumbbell Flyes | 3 | 10-15 | 90 sec |
| 3 | Подтягивания широким хватом к груди | 4 | 8-12 | 90 sec |
| 4 | Bent Over Barbell Row | 4 | 8-12 | 90 sec |
| 5 | Bench Dips | 4 | 8-12 | 90 sec |
| 6 | Standing Dumbbell Triceps Extension | 3 | 10-15 | 90 sec |
| 7 | Barbell Curl | 4 | 8-12 | 90 sec |
| 8 | Alternate Hammer Curl | 3 | 10-15 | 90 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Clean Deadlift | 5 | 6-10 | 70-90 sec |
| 2 | Rope Jumping | 3 | 120 sec | 90 sec |
| 3 | Barbell Bench Press - Medium Grip | 5 | 6-10 | 70-90 sec |
| 4 | Rope Jumping | 3 | 120 sec | 90 sec |
| 5 | Подъём ног в упоре сидя | 3 | 10-15 | 90 sec |
| 6 | Rope Jumping | 3 | 120 sec | 90 sec |
| 8 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 16 workouts
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.
