Fat Burning » On the relief: with an emphasis on the abdominal muscles

Fat Burning » On the relief: with an emphasis on the abdominal muscles

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AtletIQ

Автор программы

AtletIQ

The content of of the program

1 «20 тренировок»

Duration in days: 26 Amount of training days: 20 Rest days: 6
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
1Barbell Bench Press - Medium Grip 48-12 25-45 sec
2Barbell Incline Bench Press Medium-Grip 48-12 25-45 sec
3Decline Barbell Bench Press 48-12 25-45 sec
4Bent-Arm Dumbbell Pullover 48-12 25-45 sec
5Butterfly 38-12 30-45 sec
6Dips - Chest Version 38-12 30-45 sec
7Crunches 415-20 (+max) 30 sec
8Knee/Hip Raise On Parallel Bars 415-20 (+max) 30 sec
9Dumbbell Side Bend 415-20 (+max) 30 sec
10Oblique Crunches - On The Floor 415-20 (+max) 30 sec
2 day
1Bent Over Barbell Row 48-12 25-45 sec
2Clean Deadlift 48-12 25-45 sec
3Wide-Grip Lat Pulldown 48-12 25-45 sec
4Pullups 48-12 25-45 sec
5Seated Cable Rows 48-12 25-45 sec
6Barbell Shrug 68-10 50 sec
7Palms-Up Barbell Wrist Curl Over A Bench 415-20 (+max) 30 sec
8Palms-Down Wrist Curl Over A Bench 415-20 (+max) 30 sec
3 day
1Standing Military Press 38-12 30-45 sec
2Leverage Incline Chest Press 48-12 25-45 sec
3Power Partials 48-12 25-45 sec
4Front Plate Raise 48-12 25-45 sec
5Reverse Machine Flyes 48-12 25-45 sec
6Incline Dumbbell Flyes 48-12 25-45 sec
7Decline Crunch 415-20 (+max) 30 sec
8Hanging Leg Raise 415-20 (+max) 30 sec
9Dumbbell Side Bend 415-20 (+max) 30 sec
10Oblique Crunches - On The Floor 415-20 (+max) 30 sec
4 day
1Barbell Bench Press - Medium Grip 48-12 25-45 sec
2Triceps Pushdown 48-12 25-45 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 48-12 25-45 sec
4Straight-Arm Pulldown 48-12 25-45 sec
5Close-Grip EZ Bar Curl 48-12 25-45 sec
6Barbell Curl 48-12 25-45 sec
7Alternate Hammer Curl 48-12 25-45 sec
8Concentration Curls 48-12 25-45 sec
9Palms-Up Barbell Wrist Curl Over A Bench 415-20 (+max) 30 sec
10Palms-Down Wrist Curl Over A Bench 415-20 (+max) 30 sec
5 day
1Barbell Full Squat 48-12 25-45 sec
2Barbell Squat To A Bench 48-12 25-45 sec
3Приседания на одной ноге с гантелями 48-12 25-45 sec
4Leg Extensions 415-20 30-40 sec
5Barbell Deadlift 48-12 25-45 sec
6Lying Leg Curls 415-20 30-40 sec
7Standing Calf Raises 415-20 30-40 sec
8Seated Calf Raise 415-20 30-40 sec
9Calf Press On The Leg Press Machine 415-20 30-40 sec
10Decline Crunch 415-20 (+max) 30 sec
11Oblique Crunches - On The Floor 415-20 (+max) 30 sec
12Russian Twist 415-20 (+max) 30 sec
6 day (rest)
7 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 20 workouts

Workout #1
58 min
Barbell Bench Press - Medium Grip
4×8
Rest: 45 sec
very hard
Barbell Incline Bench Press Medium-Grip
4×8
Rest: 45 sec
very hard
Decline Barbell Bench Press
4×8
Rest: 45 sec
very hard
Bent-Arm Dumbbell Pullover
4×8
Rest: 45 sec
very hard
Butterfly
3×8
Rest: 35 sec
very hard
Dips - Chest Version
3×8
Rest: 35 sec
very hard
Crunches
4×15 max
Rest: 30 sec
to failure
Knee/Hip Raise On Parallel Bars
4×15 max
Rest: 30 sec
to failure
Dumbbell Side Bend
4×15 max
Rest: 30 sec
to failure
Oblique Crunches - On The Floor
4×15 max
Rest: 30 sec
to failure
> 7.82 T 1850 scores 1300 kcal
Workout #2
51 min
Bent Over Barbell Row
4×8
Rest: 45 sec
very hard
Clean Deadlift
4×8
Rest: 45 sec
very hard
Wide-Grip Lat Pulldown
4×8
Rest: 45 sec
very hard
Pullups
4×8
Rest: 45 sec
very hard
Seated Cable Rows
4×8
Rest: 45 sec
very hard
Barbell Shrug
6×8
Rest: 50 sec
very hard
Palms-Up Barbell Wrist Curl Over A Bench
4×15 max
Rest: 30 sec
to failure
Palms-Down Wrist Curl Over A Bench
4×15 max
Rest: 30 sec
to failure
> 11.95 T 1413 scores 990 kcal
Workout #3
59 min
Standing Military Press
3×8
Rest: 35 sec
very hard
Leverage Incline Chest Press
4×8
Rest: 45 sec
very hard
Power Partials
4×8
Rest: 45 sec
very hard
Front Plate Raise
4×8
Rest: 45 sec
very hard
Reverse Machine Flyes
4×8
Rest: 45 sec
very hard
Incline Dumbbell Flyes
4×8
Rest: 45 sec
very hard
Decline Crunch
4×15 max
Rest: 30 sec
to failure
Hanging Leg Raise
4×15 max
Rest: 30 sec
to failure
Dumbbell Side Bend
4×15 max
Rest: 30 sec
to failure
Oblique Crunches - On The Floor
4×15 max
Rest: 30 sec
to failure
> 5.34 T 1739 scores 1220 kcal

They picked up this program

Максим
Максим
Apr 24 20:41
Oleh
Oleh
Feb 16 19:44
TT
TT
Jan 24 17:59
Степан
Степан
Apr 17 20:04
Артем
Артем
Feb 14 19:04
Игорь
Игорь
Mar 24 13:28
Артур
Артур
Nov 5 04:35
Иван
Иван
Sep 26 19:48
Александр
Александр
Dec 7 22:20
Анатолий
Анатолий
Jan 17 10:45
Vladimir
Vladimir
Jan 25 21:09
Ihor
Ihor
Aug 25 21:33
Алексей
Алексей
Oct 1 10:20
Виталий
Виталий
Sep 5 13:37
Николай
Николай
Feb 20 00:59
Владислав
Владислав
Sep 20 20:14
Сергей
Сергей
Apr 12 19:36
Gr-16
Gr-16
Jan 24 22:47
Алексей
Алексей
Feb 6 23:41
Юрий
Юрий
Apr 10 14:35
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