Fat Burning » EXTRA Lean Body. Relief + preservation of muscle mass

Fat Burning » EXTRA Lean Body. Relief + preservation of muscle mass

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The content of of the program

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Duration in days: 55 Amount of training days: 48 Rest days: 7
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
1Barbell Bench Press - Medium Grip 86-20 (+max) 120 sec
2Incline Dumbbell Press 3-410-14 120-180 sec
3Cable Crossover (a)315-20 120 sec
4Dips - Chest Version (a)315-20 120 sec
5Front Raise And Pullover 315-20 120 sec
6Running, Treadmill 120 min-30 min 300 sec
2 day
1Chin-Up (a)6-106-12 (+max) 30-120 sec
2Dips - Triceps Version (a)6-106-12 (+max) 30-120 sec
3Preacher Curl 3-46-10 120-180 sec
4Standing Overhead Barbell Triceps Extension (b)315-20 30 sec
5Barbell Curl (b)315-20 30 sec
6Running, Treadmill 120 min-30 min 300 sec
3 day
1Standing Military Press 68-20 (+max) 120 sec
2Upright Barbell Row 315-20 120 sec
3Power Partials (a)315-20 30 sec
4Standing Front Barbell Raise Over Head (a)315-20 120 sec
5Dumbbell Lying Rear Lateral Raise (a)315-20 120 sec
6Dumbbell Shoulder Press 3-410-14 120-180 sec
7Bicycling, Stationary 120 min-30 min 300 sec
4 day
1Trail Running/Walking 140 min-60 min 300 sec
2Burpee 330 sec-50 sec 120 sec
3Split Squats (a)320 30 sec
4Pushups (a)320 30 sec
5 day
1Hyperextensions (Back Extensions) 315-20 120 sec
2Barbell Full Squat 4-56-10 120-180 sec
3Clean Deadlift 3-410-14 120-180 sec
4Barbell Lunge 3-410-14 120-180 sec
5Leg Extensions 315-20 120 sec
6Standing Dumbbell Calf Raise 315-20 120 sec
7Rope Jumping 2-3120 sec-4 min 60-120 sec
6 day
1Подтягивания широким хватом к груди (a)48-16 (+max) 120 sec
2 (a)48-16 (+max) 120 sec
3Wide-Grip Rear Pull-Up (a)48-16 (+max) 120 sec
4Bent Over Barbell Row 68-20 (+max) 120 sec
5Barbell Shrug (b)3-46-10 120-180 sec
6Dumbbell Shrug (b)3-415-20 30 sec
7One-Arm Dumbbell Row 3-410-14 120-180 sec
8Running, Treadmill 120 min-30 min 300 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 48 workouts

Workout #1
88 min
1×6 max
Rest: 120 sec
to failure
1×10 max
Rest: 120 sec
to failure
2×12
Rest: 120 sec
moderate
2×16
Rest: 120 sec
moderate
1×20
Rest: 120 sec
moderate
1×20 max
Rest: 120 sec
to failure
4×14
Rest: 120 sec
very hard
3×18
Rest: 120 sec
heavy
3×18
Rest: 120 sec
heavy
3×18
Rest: 120 sec
heavy
1×20 min
Rest: 300 sec
heavy
> 7.65 T 1756 scores 1240 kcal
Workout #2
75 min
1×6
Rest: 60 sec
moderate
1×7
Rest: 80 sec
moderate
1×10
Rest: 120 sec
very hard
1×12 max
Rest: 120 sec
to failure
1×10
Rest: 120 sec
very hard
1×6
Rest: 60 sec
moderate
1×6
Rest: 60 sec
moderate
1×7
Rest: 80 sec
moderate
1×10
Rest: 120 sec
very hard
1×12 max
Rest: 120 sec
to failure
1×10
Rest: 120 sec
very hard
1×6
Rest: 60 sec
moderate
4×10
Rest: 120 sec
heavy
3×18
Rest: 30 sec
heavy
1×20 min
Rest: 300 sec
heavy
> 2.79 T 1334 scores 940 kcal
Workout #3
88 min
1×8
Rest: 120 sec
very hard
1×10
Rest: 120 sec
very hard
1×12
Rest: 120 sec
very hard
1×16 max
Rest: 120 sec
to failure
1×18 max
Rest: 120 sec
to failure
1×20 max
Rest: 120 sec
to failure
3×18
Rest: 120 sec
heavy
3×18
Rest: 30 sec
heavy
3×18
Rest: 120 sec
heavy
3×18
Rest: 120 sec
heavy
4×14
Rest: 120 sec
very hard
1×20 min
Rest: 300 sec
heavy
> 5.24 T 1839 scores 1300 kcal

They picked up this program

Dec 17 10:29
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Sep 23 16:25
Apr 10 13:41
Feb 19 02:52
Sep 23 20:07
Mar 25 14:09
Jun 2 15:27
Sep 18 10:21
Mar 22 16:30
Feb 1 14:07
Nov 2 09:51
Mar 24 21:21
Jul 27 19:47
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