Fat Burning » Split for a relief body for 3 days a week
Beginner
Автор программы
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 Bench Press - Medium Grip | 2 | 8-12 | 50-70 sec |
| 2 | Standing Military Press | 2 | 8-12 | 50-70 sec |
| 3 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 2 | 10-15 | 45-60 sec |
| 4 | Pullups | 2 | 10-15 (+max) | 50 sec |
| 5 | Bent Over Barbell Row | 2 | 10-15 | 45-60 sec |
| 6 | Bicycling, Stationary | 1 | 5 min-10 min | 60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Close-Grip EZ Bar Curl | 2 | 8-12 | 50-70 sec |
| 2 | Hammer Curls | 2 | 10-15 | 45-60 sec |
| 3 | Seated Calf Raise | 2 | 10-15 | 45-60 sec |
| 4 | Barbell Deadlift | 2 | 10-15 | 45-60 sec |
| 5 | Narrow Stance Hack Squats | 2 | 6-22 | 50-120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Incline Dumbbell Press | 2 | 8-12 | 50-70 sec |
| 2 | Dumbbell Shoulder Press | 2 | 8-12 | 50-70 sec |
| 3 | Dips - Triceps Version | 2 | 8-12 | 50-70 sec |
| 4 | Wide-Grip Lat Pulldown | 2 | 10-15 | 45-60 sec |
| 5 | Clean Deadlift | 2 | 3-8 | 90-120 sec |
| 6 | Running, Treadmill | 1 | 5 min-10 min | 60 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 | Dumbbell Alternate Bicep Curl | 2 | 8-12 | 50-70 sec |
| 2 | Plate Twist | 3 | 12-15 (+max) | 50 sec |
| 3 | Calf Press On The Leg Press Machine | 1 | 13-15 | 90 sec |
| 4 | Lying Leg Curls | 2 | 8-12 | 50-70 sec |
| 5 | Barbell Full Squat | 2 | 6-22 | 50-120 sec |
| 6 | Bicycling, Stationary | 1 | 10 min-20 min | 60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Decline Barbell Bench Press | 2 | 8-12 | 50-70 sec |
| 2 | Machine Shoulder (Military) Press | 2 | 8-12 | 50-70 sec |
| 3 | Close-Grip Barbell Bench Press | 2 | 10-15 | 45-60 sec |
| 4 | Pullups | 2 | 10-15 (+max) | 50 sec |
| 5 | Bent Over One-Arm Long Bar Row | 2 | 10-15 | 45-60 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Preacher Curl | 2 | 8-12 | 50-70 sec |
| 2 | Hammer Curls | 2 | 10-15 | 45-60 sec |
| 3 | Standing Calf Raises | 1 | 13-15 | 90 sec |
| 4 | 2 | 10-15 | 45-60 sec | |
| 5 | Leg Press | 1 | 20-22 | 60-90 sec |
| 6 | Decline Crunch | 3 | 12-15 (+max) | 50 sec |
| 7 | Running, Treadmill | 1 | 10 min-20 min | 60 sec |
| 6 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.
