Fat Burning » Split for girls on a relief with an emphasis on hips and buttocks

Fat Burning » Split for girls on a relief with an emphasis on hips and buttocks

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 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)SetsReps Rest between sets
1 day
1Hanging Leg Raise 310-15 60-90 sec
2Hanging Leg Raise 310-15 60-90 sec
3Decline Crunch 310-15 60-90 sec
4Decline Crunch 310-15 60-90 sec
5Decline Crunch 310-15 60-90 sec
6Hyperextensions (Back Extensions) 410-15 60-90 sec
7Stiff-Legged Dumbbell Deadlift 410-15 60-90 sec
8Machine Bench Press 410-15 60-90 sec
9Dumbbell Lunges 410-15 60-90 sec
10Thigh Abductor 412-20 60-90 sec
11Thigh Adductor 412-20 60-90 sec
2 day (rest)
3 day
1Incline Dumbbell Press 410-15 60-90 sec
2Butterfly 410-15 60-90 sec
3Upright Barbell Row 410-15 60-90 sec
4Power Partials 310-15 60-90 sec
5Bench Dips 410-15 60-90 sec
6Triceps Pushdown 412-20 60-90 sec
7Underhand Cable Pulldowns 410-15 60-90 sec
8Barbell Curl 410-15 60-90 sec
4 day (rest)
5 day
1Decline Crunch 310-15 60-90 sec
2Decline Crunch 310-15 60-90 sec
3Decline Crunch 310-15 60-90 sec
4Подъём ног в упоре сидя 310-15 60-90 sec
5Barbell Full Squat 410-15 60-90 sec
6Barbell Side Split Squat 410-15 60-90 sec
7Dumbbell Step Ups 410-15 60-90 sec
8Standing Calf Raises 412-20 60-90 sec
9Наклоны вперед 410-15 60-90 sec
10Barbell Glute Bridge 412-20 60-90 sec
6 day (rest)
7 day
1Hyperextensions (Back Extensions) 310-15 60-90 sec
2Crunches 412-20 60-90 sec
3Crunches 412-20 60-90 sec
4Bent-Arm Dumbbell Pullover 410-15 60-90 sec
5Wide-Grip Pulldown Behind The Neck 410-15 60-90 sec
6Seated Cable Rows 410-15 60-90 sec
7Plie Dumbbell Squat 410-15 60-90 sec
8Lying Leg Curls 410-15 60-90 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 12 workouts

Workout #1
90 min
3×15
Rest: 80 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 80 sec
heavy
3×15
Rest: 70 sec
heavy
3×12
Rest: 90 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
> 5.52 T 886 scores 630 kcal
Workout #2
70 min
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
3×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
> 9.8 T 982 scores 700 kcal
Workout #3
83 min
3×15
Rest: 80 sec
heavy
3×15
Rest: 70 sec
heavy
3×12
Rest: 90 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
> 8.63 T 815 scores 580 kcal

They picked up this program

Sep 12 12:52
Apr 18 22:55
Nov 2 09:21
Feb 16 17:23
Aug 21 11:38
Apr 19 13:28
Nov 3 22:18
Aug 18 22:20
Aug 23 10:14
Aug 9 09:35
Aug 20 23:08
Jun 23 16:57
May 8 11:49
May 3 13:04
Apr 26 21:22
Jul 26 13:08
Jul 17 19:48
Mar 3 16:22

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Fat Burning
Intermediate
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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. 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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки