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
4Dips - Triceps Version 312-18 (+max) 70 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 80-90 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 80-90 sec
7Crunches 312-18 (+max) 70 sec
8Crunches 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
6Crunches 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
7Crunches 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
59 min
4×12
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
3×15 max
Rest: 70 sec
to failure
3×12 max
Rest: 70 sec
to failure
3×15 max
Rest: 70 sec
to failure
> 3.19 T 824 scores 590 kcal
Workout #2
45 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
3×15 max
Rest: 70 sec
to failure
> 2.27 T 623 scores 450 kcal
Workout #3
53 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
3×15 max
Rest: 70 sec
to failure
> 8.98 T 737 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
4Dips - Triceps Version 215-20 180 sec
5Machine Shoulder (Military) Press 215-20 180 sec
6Reverse Cable Curl 215-20 180 sec
7Triceps Pushdown 215-20 180 sec
8Планка 360 sec 40 sec
2 day (rest)
3 day
1Smith Machine Squat 315-20 180 sec
2Smith Machine Squat 315-20 180 sec
3Seated Calf Raise 220-25 70-90 sec
4Close-Grip Front Lat Pulldown 315-20 180 sec
5Dumbbell Flyes 315-20 180 sec
6Разведение рук с гантелями в стороны в наклоне 215-20 180 sec
7Dumbbell Alternate Bicep Curl 215-20 180 sec
8Decline Crunch 315-20 (+max) 70 sec
9Decline Crunch 315-20 (+max) 70 sec
10Decline 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
7Hanging 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
78 min
3×15
Rest: 180 sec
heavy
3×15
Rest: 180 sec
heavy
2×15
Rest: 180 sec
heavy
2×18
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 566 scores 410 kcal
Workout #2
96 min
3×15
Rest: 180 sec
heavy
3×18
Rest: 180 sec
very hard
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
3×15 max
Rest: 70 sec
to failure
3×20 max
Rest: 70 sec
to failure
> 7.87 T 886 scores 630 kcal
Workout #3
70 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
3×15 max
Rest: 70 sec
to failure
> 3.41 T 796 scores 570 kcal

They picked up this program

Feb 10 06:51
Aug 7 19:49
Aug 18 16:46
Jan 15 20:05
Aug 21 21:22
Aug 21 11:31
Aug 8 20:45
Dec 18 05:51
Jul 27 09:42
Jul 3 14:28
Aug 19 08:58
Apr 26 07:07
Apr 12 14:39
Dec 23 21:46
Jan 3 08:48
Aug 19 11:00
Sep 26 13:12
Jul 31 10:44
Jul 9 17:09

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