Fat Burning » Lean Body: Intensive Full Body
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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 | Barbell Full Squat | 3 | 10-12 | 50-70 sec |
| 2 | Barbell Incline Bench Press Medium-Grip | 3 | 10-14 | 40-65 sec |
| 3 | Dumbbell Flyes | 3 | 10-14 | 40-65 sec |
| 4 | One-Arm Dumbbell Row | 3 | 10-14 | 40-65 sec |
| 5 | Barbell Curl | 3 | 10-14 | 40-65 sec |
| 6 | Close-Grip Barbell Bench Press | 3 | 10-14 | 40-65 sec |
| 7 | Standing Low-Pulley Deltoid Raise | 3 | 10-14 | 40-65 sec |
| 8 | High Cable Curls | 3 | 10-14 | 40-65 sec |
| 9 | Triceps Pushdown | 3 | 10-14 | 40-65 sec |
| 10 | Hyperextensions (Back Extensions) | 3 | 15 | 40-65 sec |
| 11 | Crunches | 3 | 15 | 40-65 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Power Snatch | 3 | 10-12 | 50-70 sec |
| 2 | Leg Press | 3 | 10-14 | 40-65 sec |
| 3 | Seated Cable Rows | 3 | 10-14 | 40-65 sec |
| 4 | Machine Bench Press | 3 | 10-14 | 40-65 sec |
| 5 | Close-Grip Front Lat Pulldown | 3 | 10-14 | 40-65 sec |
| 6 | Machine Shoulder (Military) Press | 3 | 10-14 | 40-65 sec |
| 7 | Drag Curl | 3 | 10-14 | 40-65 sec |
| 8 | Cable Rope Overhead Triceps Extension | 3 | 10-14 | 40-65 sec |
| 9 | Crunches | 3 | 15 | 40-65 sec |
| 10 | Hyperextensions (Back Extensions) | 3 | 15 | 40-65 sec |
| 11 | Seated Calf Raise | 3 | 10-12 | 40-65 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Stiff-Legged Barbell Deadlift | 3 | 10-12 | 50-70 sec |
| 2 | Leg Extensions | 3 | 10-14 | 40-65 sec |
| 3 | Wide-Grip Barbell Bench Press | 3 | 10-12 | 50-70 sec |
| 4 | Cable Crossover | 3 | 10-14 | 40-65 sec |
| 5 | Bent-Arm Barbell Pullover | 3 | 10-14 | 40-65 sec |
| 6 | Underhand Cable Pulldowns | 3 | 10-14 | 40-65 sec |
| 7 | Power Partials | 3 | 10-14 | 40-65 sec |
| 8 | Cross Body Hammer Curl | 3 | 10-14 | 40-65 sec |
| 9 | Bent Over Low-Pulley Side Lateral | 3 | 10-14 | 40-65 sec |
| 10 | Reverse Grip Triceps Pushdown | 3 | 10-14 | 40-65 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
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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.
