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Dumbbells and barbells: three days a week for girls at home

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.

Replacement in the appDiamond Cut
  • Fat Burning
  • Experienced
  • Gym
  • 48 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelExperienced
  • WhereHome
  • Workouts12
  • One workout~37 min
  • ForWomen

Workout A

7 exercises · ~37 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. 01Dumbbell SquatQuads3 × 8weight from 1RM
  2. 02Dumbbell Bench PressChest3 × 15weight from 1RM
  3. 03One-Arm Dumbbell RowMiddle Back3 × 15weight from 1RM
  4. 04Reverse Barbell CurlBiceps3 × 15weight from 1RM
  5. 05Sit-UpAbs3 × 15bodyweight
  6. 06Barbell LungeQuads3 × 8weight from 1RM
  7. 07PushupsChest3 × 8bodyweight

All workouts in the program

12 sessions over ~3.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 4 times each. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Diamond Cut” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 48 workouts of “Diamond Cut”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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