Fat Burning » Relief: double cycle
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Автор программы
The content of of the program
1 «12 тренировок (суперсеты)»
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 | Bicycling, Stationary | 1 | 5 min | 120 sec |
| 2 | Barbell Incline Bench Press Medium-Grip (a) | 3 | 12-15 | 30-40 sec |
| 3 | Подтягивания широким хватом к груди (a) | 3 | 8-15 | 30-50 sec |
| 4 | Incline Dumbbell Press (b) | 3 | 12-15 | 30-40 sec |
| 5 | Bent Over Barbell Row (b) | 3 | 12-15 | 30-40 sec |
| 6 | Dumbbell Flyes (c) | 3 | 12-15 | 30-40 sec |
| 7 | Bent Over Two-Dumbbell Row (c) | 3 | 12-15 | 30-40 sec |
| 8 | Push-Up Wide (d) | 3 | 12-15 | 30-40 sec |
| 9 | Bent-Arm Dumbbell Pullover (d) | 3 | 12-15 | 30-40 sec |
| 10 | Bicycling, Stationary | 1 | 10 min | 120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Bicycling, Stationary | 1 | 5 min | 120 sec |
| 2 | Barbell Full Squat (a) | 3 | 12-15 | 30-40 sec |
| 3 | Barbell Lunge (a) | 3 | 12-15 | 30-40 sec |
| 4 | Lying Leg Curls (b) | 3 | 12-15 | 30-40 sec |
| 5 | Leg Extensions (b) | 3 | 12-15 | 30-40 sec |
| 6 | Dumbbell Shoulder Press (c) | 3 | 12-15 | 30-40 sec |
| 7 | Upright Barbell Row (c) | 3 | 12-15 | 30-40 sec |
| 8 | Standing Barbell Press Behind Neck (d) | 3 | 12-15 | 30-40 sec |
| 9 | Power Partials (d) | 3 | 12-15 | 30-40 sec |
| 10 | Bicycling, Stationary | 1 | 10 min | 120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Bicycling, Stationary | 1 | 5 min | 120 sec |
| 2 | Chin-Up (a) | 3 | 10-15 | 30-50 sec |
| 3 | Dips - Triceps Version (a) | 3 | 10-15 | 30-50 sec |
| 4 | Barbell Curl (b) | 3 | 12-15 | 30-40 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head (b) | 3 | 12-15 | 30-40 sec |
| 6 | Dumbbell Bicep Curl (c) | 3 | 12-15 | 30-40 sec |
| 7 | Tricep Dumbbell Kickback (c) | 3 | 12-15 | 30-40 sec |
| 8 | Hammer Curls (d) | 3 | 12-15 | 30-40 sec |
| 9 | Pushups (Close and Wide Hand Positions) (d) | 3 | 12-15 | 30-40 sec |
| 10 | Bicycling, Stationary | 1 | 10 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 ( круговая )»
Amount of training days: 12
Rest days: 11
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Подтягивания широким хватом к груди (a) | 3 | 8-15 | 30-50 sec |
| 2 | Push-Up Wide (a) | 3 | 10-15 | 30-50 sec |
| 3 | Bent Over Barbell Row (a) | 3 | 10-15 | 30-50 sec |
| 4 | Incline Dumbbell Press (a) | 3 | 10-15 | 30-50 sec |
| 5 | Bent Over Two-Dumbbell Row (a) | 3 | 10-15 | 30-50 sec |
| 6 | Dumbbell Flyes (a) | 3 | 10-15 | 30-50 sec |
| 7 | Running, Treadmill (a) | 1 | 5 min | 120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Barbell Full Squat (a) | 3 | 10-15 | 30-50 sec |
| 2 | Standing Military Press (a) | 3 | 10-15 | 30-50 sec |
| 3 | Barbell Lunge (a) | 3 | 10-15 | 30-50 sec |
| 4 | Upright Barbell Row (a) | 3 | 10-15 | 30-50 sec |
| 5 | Barbell Deadlift (a) | 3 | 10-15 | 30-50 sec |
| 6 | Power Partials (a) | 3 | 10-15 | 30-50 sec |
| 7 | Running, Treadmill (a) | 1 | 5 min | 120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Chin-Up (a) | 3 | 8-15 | 30-50 sec |
| 2 | Dips - Triceps Version (a) | 3 | 8-15 | 30-50 sec |
| 3 | Barbell Curl (a) | 3 | 10-15 | 30-50 sec |
| 4 | Pushups (Close and Wide Hand Positions) (a) | 3 | 10-15 | 30-50 sec |
| 5 | Seated Dumbbell Curl (a) | 3 | 10-15 | 30-50 sec |
| 6 | Tricep Dumbbell Kickback (a) | 3 | 10-15 | 30-50 sec |
| 7 | Running, Treadmill (a) | 1 | 5 min | 120 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.
