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

Intensity distribution
Intensity

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)	Sets	Reps	Rest between sets
1 day
1	Barbell Bench Press - Medium Grip	4	8-12	25-45 sec
2	Barbell Incline Bench Press Medium-Grip	4	8-12	25-45 sec
3	Decline Barbell Bench Press	4	8-12	25-45 sec
4	Bent-Arm Dumbbell Pullover	4	8-12	25-45 sec
5	Butterfly	3	8-12	30-45 sec
6	Dips - Chest Version	3	8-12	30-45 sec
7	Crunches	4	15-20 (+max)	30 sec
8	Knee/Hip Raise On Parallel Bars	4	15-20 (+max)	30 sec
9	Dumbbell Side Bend	4	15-20 (+max)	30 sec
10	Oblique Crunches - On The Floor	4	15-20 (+max)	30 sec
2 day
1	Bent Over Barbell Row	4	8-12	25-45 sec
2	Clean Deadlift	4	8-12	25-45 sec
3	Wide-Grip Lat Pulldown	4	8-12	25-45 sec
4	Pullups	4	8-12	25-45 sec
5	Seated Cable Rows	4	8-12	25-45 sec
6	Barbell Shrug	6	8-10	50 sec
7	Palms-Up Barbell Wrist Curl Over A Bench	4	15-20 (+max)	30 sec
8	Palms-Down Wrist Curl Over A Bench	4	15-20 (+max)	30 sec
3 day
1	Standing Military Press	3	8-12	30-45 sec
2	Leverage Incline Chest Press	4	8-12	25-45 sec
3	Power Partials	4	8-12	25-45 sec
4	Front Plate Raise	4	8-12	25-45 sec
5	Reverse Machine Flyes	4	8-12	25-45 sec
6	Incline Dumbbell Flyes	4	8-12	25-45 sec
7	Decline Crunch	4	15-20 (+max)	30 sec
8	Hanging Leg Raise	4	15-20 (+max)	30 sec
9	Dumbbell Side Bend	4	15-20 (+max)	30 sec
10	Oblique Crunches - On The Floor	4	15-20 (+max)	30 sec
4 day
1	Barbell Bench Press - Medium Grip	4	8-12	25-45 sec
2	Triceps Pushdown	4	8-12	25-45 sec
3	Lying Close-Grip Barbell Triceps Extension Behind The Head	4	8-12	25-45 sec
4	Straight-Arm Pulldown	4	8-12	25-45 sec
5	Close-Grip EZ Bar Curl	4	8-12	25-45 sec
6	Barbell Curl	4	8-12	25-45 sec
7	Alternate Hammer Curl	4	8-12	25-45 sec
8	Concentration Curls	4	8-12	25-45 sec
9	Palms-Up Barbell Wrist Curl Over A Bench	4	15-20 (+max)	30 sec
10	Palms-Down Wrist Curl Over A Bench	4	15-20 (+max)	30 sec
5 day
1	Barbell Full Squat	4	8-12	25-45 sec
2	Barbell Squat To A Bench	4	8-12	25-45 sec
3	Приседания на одной ноге с гантелями	4	8-12	25-45 sec
4	Leg Extensions	4	15-20	30-40 sec
5	Barbell Deadlift	4	8-12	25-45 sec
6	Lying Leg Curls	4	15-20	30-40 sec
7	Standing Calf Raises	4	15-20	30-40 sec
8	Seated Calf Raise	4	15-20	30-40 sec
9	Calf Press On The Leg Press Machine	4	15-20	30-40 sec
10	Decline Crunch	4	15-20 (+max)	30 sec
11	Oblique Crunches - On The Floor	4	15-20 (+max)	30 sec
12	Russian Twist	4	15-20 (+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

Barbell Bench Press - Medium Grip

Rest: 45 sec

Barbell Incline Bench Press Medium-Grip

Rest: 45 sec

Decline Barbell Bench Press

Rest: 45 sec

Bent-Arm Dumbbell Pullover

Rest: 45 sec

Butterfly

Rest: 35 sec

Dips - Chest Version

Rest: 35 sec

Crunches

Rest: 30 sec

Knee/Hip Raise On Parallel Bars

Rest: 30 sec

Dumbbell Side Bend

Rest: 30 sec

Oblique Crunches - On The Floor

Rest: 30 sec

Bent Over Barbell Row

Rest: 45 sec

Clean Deadlift

Rest: 45 sec

Wide-Grip Lat Pulldown

Rest: 45 sec

Pullups

Rest: 45 sec

Seated Cable Rows

Rest: 45 sec

Barbell Shrug

Rest: 50 sec

Palms-Up Barbell Wrist Curl Over A Bench

Rest: 30 sec

Palms-Down Wrist Curl Over A Bench

Rest: 30 sec

Standing Military Press

Rest: 35 sec

Leverage Incline Chest Press

Rest: 45 sec

Power Partials

Rest: 45 sec

Front Plate Raise

Rest: 45 sec

Reverse Machine Flyes

Rest: 45 sec

Incline Dumbbell Flyes

Rest: 45 sec

Decline Crunch

Rest: 30 sec

Hanging Leg Raise

Rest: 30 sec

Dumbbell Side Bend

Rest: 30 sec

Oblique Crunches - On The Floor

Rest: 30 sec

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

Автор программы

The content of of the program

1 «20 тренировок»

Training intensity for each exercise ( what is it ?)

Example 3 of 20 workouts

Workout #1

Workout #2

Workout #3

They picked up this program

Similar programs

Search for program

Как тренироваться с Atletiq.com?

Ваш мобильный ассистент на тренировке

Посмотрите, как мобильный ассистент
помогает вам во время тренировки

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

Автор программы

The content of of the program

1 «20 тренировок»

Training intensity for each exercise ( what is it ?)

Example 3 of 20 workouts

Workout #1

Workout #2

Workout #3

They picked up this program

Similar programs

Search for program

Как тренироваться с Atletiq.com?

Ваш мобильный ассистент на тренировке

Посмотрите, как мобильный ассистентпомогает вам во время тренировки

Посмотрите, как мобильный ассистент
помогает вам во время тренировки