Fat Burning » Relief and Mass: Split + fullbody for experienced

Fat Burning » Relief and Mass: Split + fullbody for experienced

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 (1 цикл)»

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
1Dumbbell Bench Press 48-12 70-90 sec
2Barbell Incline Bench Press Medium-Grip 38-12 80-90 sec
3Dips - Triceps Version 312-18 (+max) 70 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 80-90 sec
5Crunches 312-18 (+max) 70 sec
2 day (rest)
3 day
1Подтягивания широким хватом к груди 48-12 70-90 sec
2Seated Cable Rows 38-12 80-90 sec
3One-Arm Dumbbell Row 38-12 80-90 sec
4Barbell Curl 38-12 80-90 sec
5Crunches 312-18 (+max) 70 sec
4 day (rest)
5 day
1Leg Press 48-12 70-90 sec
2Leg Extensions 38-12 80-90 sec
3Lying Leg Curls 38-12 80-90 sec
4Standing Military Press 48-12 70-90 sec
5Power Partials 38-12 80-90 sec
6Crunches 312-18 (+max) 70 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

Workout #1
37 min
4×12
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
3×12 max
Rest: 70 sec
to failure
> 2.56 T 815 scores 580 kcal
Workout #2
38 min
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
3×12 max
Rest: 70 sec
to failure
> 2.27 T 728 scores 520 kcal
Workout #3
46 min
4×12
Rest: 70 sec
heavy
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
4×12
Rest: 70 sec
heavy
3×8
Rest: 80 sec
heavy
3×12 max
Rest: 70 sec
to failure
> 8.98 T 738 scores 530 kcal

2 «12 тренировок (2 цикл)»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Leg Press 315-20 180 sec
2Seated Cable Rows 315-20 180 sec
3Dips - Triceps Version 215-20 180 sec
4Machine Shoulder (Military) Press 215-20 180 sec
5Reverse Cable Curl 215-20 180 sec
6Triceps Pushdown 215-20 180 sec
7Планка 360 sec 40 sec
2 day (rest)
3 day
1Smith Machine Squat 315-20 180 sec
2Seated Calf Raise 220-25 70-90 sec
3Close-Grip Front Lat Pulldown 315-20 180 sec
4Dumbbell Flyes 315-20 180 sec
5Разведение рук с гантелями в стороны в наклоне 215-20 180 sec
6Dumbbell Alternate Bicep Curl 215-20 180 sec
7Decline Crunch 315-20 (+max) 70 sec
4 day (rest)
5 day
1Dumbbell Lunges 48-10 90-120 sec
2Подтягивания широким хватом к груди 315-20 (+max) 70 sec
3Barbell Incline Bench Press Medium-Grip 315-20 180 sec
4Barbell Curl 315-20 180 sec
5Bench Dips 315-20 180 sec
6Hanging Leg Raise 315-20 (+max) 70 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
69 min
3×15
Rest: 180 sec
heavy
3×15
Rest: 180 sec
heavy
2×15
Rest: 180 sec
heavy
2×15
Rest: 180 sec
heavy
2×15
Rest: 180 sec
heavy
2×15
Rest: 180 sec
heavy
3×60 sec
Rest: 40 sec
heavy
> 8.01 T 728 scores 520 kcal
Workout #2
70 min
3×15
Rest: 180 sec
heavy
2×20
Rest: 70 sec
heavy
3×15
Rest: 180 sec
heavy
3×15
Rest: 180 sec
heavy
2×15
Rest: 180 sec
heavy
3×15 max
Rest: 70 sec
to failure
> 6.04 T 611 scores 440 kcal
Workout #3
63 min
4×10
Rest: 120 sec
heavy
3×15
Rest: 180 sec
heavy
3×15
Rest: 180 sec
heavy
3×15
Rest: 180 sec
heavy
3×15 max
Rest: 70 sec
to failure
> 3.41 T 821 scores 590 kcal

They picked up this program

Feb 10 08:51
Nov 27 09:53
Dec 12 16:57
Jan 15 22:05
Dec 12 22:27
Oct 26 14:34
Dec 10 16:36
Dec 18 07:51
Oct 19 22:37
Nov 12 22:00
Dec 11 10:05
Aug 23 21:42
Jul 3 16:28
Dec 10 23:47
Apr 26 09:07
Apr 12 16:39
Dec 23 23:46
Jan 3 10:48
Dec 12 12:55

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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