Fat Burning » Training program for girls: average level of training
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The content of of the program
1 «12 тренировок (1 цикл)»
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Squat | 5 | 15-20 | 60-90 sec |
| 2 | Leg Press | 4 | 20-25 | 60-90 sec |
| 3 | Barbell Lunge | 5 | 15-20 | 60-90 sec |
| 4 | Stiff-Legged Barbell Deadlift | 5 | 15-20 | 60-90 sec |
| 5 | Hanging Leg Raise | 5 | 12-18 (+max) | 60 sec |
| 6 | Running, Treadmill | 1 | 40 min | 120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Close-Grip Front Lat Pulldown | 5 | 15-20 | 60-90 sec |
| 2 | One-Arm Dumbbell Row | 5 | 15-20 | 60-90 sec |
| 3 | Seated Cable Rows | 5 | 15-20 | 60-90 sec |
| 4 | Upright Barbell Row | 5 | 15-20 | 60-90 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 5 | 15-20 | 60-90 sec |
| 6 | Hanging Leg Raise | 5 | 12-18 (+max) | 60 sec |
| 7 | Bicycling | 1 | 40 min | 120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Squat | 5 | 15-20 | 60-90 sec |
| 2 | Stiff-Legged Barbell Deadlift | 5 | 15-20 | 60-90 sec |
| 3 | Barbell Incline Bench Press Medium-Grip | 5 | 15-20 | 60-90 sec |
| 4 | Bent-Arm Dumbbell Pullover | 5 | 15-20 | 60-90 sec |
| 5 | Hanging Leg Raise | 5 | 12-18 (+max) | 60 sec |
| 6 | Running, Treadmill | 1 | 40 min | 120 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
2 «12 тренировок (2 цикл)»
Amount of training days: 12
Rest days: 11
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Close-Grip EZ Bar Curl | 3 | 10-15 | 50-90 sec |
| 2 | Dumbbell Bicep Curl | 3 | 8-12 | 60-90 sec |
| 3 | Close-Grip Barbell Bench Press | 3 | 8-12 | 60-90 sec |
| 4 | Decline EZ Bar Triceps Extension | 3 | 10-15 | 50-90 sec |
| 5 | Seated Barbell Military Press | 3 | 10-15 | 50-90 sec |
| 6 | Разведение рук с гантелями в стороны в наклоне | 3 | 10-15 | 50-90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Barbell Full Squat | 3 | 8-12 | 60-90 sec |
| 2 | Lying Leg Curls | 3 | 10-15 | 50-90 sec |
| 3 | Barbell Lunge | 3 | 10-15 | 50-90 sec |
| 4 | Thigh Adductor | 3 | 10-15 | 50-90 sec |
| 5 | Seated Calf Raise | 3 | 12-18 | 60-70 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Incline Bench Press Medium-Grip | 3 | 10-15 | 50-90 sec |
| 2 | Dumbbell Flyes | 3 | 10-15 | 50-90 sec |
| 3 | Seated Cable Rows | 3 | 10-15 | 50-90 sec |
| 4 | Sumo Deadlift | 3 | 10-15 | 50-90 sec |
| 5 | Good Morning | 3 | 10-15 | 50-90 sec |
| 6 | Crunches | 3 | 10-15 | 50-90 sec |
| 7 | Bent-Knee Hip Raise | 3 | 10-15 (+max) | 40 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 8 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 12 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.
