Fat Burning » For girls on the relief in the home: dumbbells + barbell
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The content of of the program
1 «16 тренировок»
Amount of training days: 16
Rest days: 15
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 | 10-15 | 90-120 sec |
| 2 | Seated Flat Bench Leg Pull-In (a) | 4 | 10-15 | 90-120 sec |
| 3 | Dumbbell Lunges (b) | 4 | 10-15 | 90-120 sec |
| 4 | Jackknife Sit-Up (b) | 4 | 10-15 | 90-120 sec |
| 5 | Barbell Full Squat (c) | 4 | 10-15 | 90-120 sec |
| 6 | Barbell Lunge (c) | 4 | 10-15 | 90-120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Stiff-Legged Dumbbell Deadlift (a) | 4 | 10-15 | 90-120 sec |
| 2 | Barbell Side Bend (a) | 4 | 10-15 | 90-120 sec |
| 3 | Отжимания с широким упором от лавки (b) | 4 | 10-15 | 90-120 sec |
| 4 | Dumbbell Flyes (b) | 4 | 10-15 | 90-120 sec |
| 5 | Bent Over Two-Dumbbell Row (c) | 4 | 10-15 | 90-120 sec |
| 6 | Bent-Arm Dumbbell Pullover (c) | 4 | 10-15 | 90-120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Crunches (a) | 4 | 10-15 | 90-120 sec |
| 2 | Leg Pull-In (a) | 4 | 10-15 | 90-120 sec |
| 3 | Bench Dips (b) | 4 | 10-15 | 90-120 sec |
| 4 | Standing Dumbbell Triceps Extension (b) | 4 | 10-15 | 90-120 sec |
| 5 | One-Arm Dumbbell Row (c) | 4 | 10-15 | 90-120 sec |
| 6 | Barbell Curl (c) | 4 | 10-15 | 90-120 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Dumbbell Step Ups (a) | 4 | 10-15 | 90-120 sec |
| 2 | (a) | 4 | 10-15 | 90-120 sec |
| 3 | Upright Barbell Row (b) | 4 | 10-15 | 90-120 sec |
| 4 | Power Partials (b) | 4 | 10-15 | 90-120 sec |
| 5 | Standing Barbell Press Behind Neck (c) | 4 | 10-15 | 90-120 sec |
| 6 | Front Two-Dumbbell Raise (c) | 4 | 10-15 | 90-120 sec |
| 8 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 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.
