Fat Burning » Lean Body (40 workouts)
Experienced
Автор программы
The content of of the program
1 «1 месяц»
Amount of training days: 20
Rest days: 6
1 месяц, средняя интенсивность
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 Full Squat | 2-3 | 8-10 (+max) | 60 sec |
| 2 | Leg Extensions | 2-4 | 12-16 | 50-80 sec |
| 3 | Lying Leg Curls | 2-4 | 12-16 | 50-80 sec |
| 4 | Standing Calf Raises | 2-4 | 12-16 | 50-80 sec |
| 5 | Arnold Dumbbell Press | 2-4 | 12-16 | 50-80 sec |
| 6 | Power Partials | 2-4 | 12-16 | 50-80 sec |
| 7 | Front Two-Dumbbell Raise | 2-4 | 12-16 | 50-80 sec |
| 8 | Seated Bent-Over Rear Delt Raise | 2-4 | 12-16 | 50-80 sec |
| 9 | Crunches | 2-4 | 12-16 | 50-80 sec |
| 2 day | ||||
| 1 | Trail Running/Walking | 1 | 20 min-40 min | 60 sec |
| 3 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 3 | 7-9 (+max) | 40-120 sec |
| 2 | Dips - Triceps Version | 2-4 | 12-16 | 50-80 sec |
| 3 | Dumbbell Bench Press | 2-4 | 12-16 | 50-80 sec |
| 4 | Cable Crossover | 2-4 | 12-16 | 50-80 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 2-4 | 12-16 | 50-80 sec |
| 6 | Machine Shoulder (Military) Press | 2-4 | 12-16 | 50-80 sec |
| 7 | Hanging Leg Raise | 2-4 | 12-16 | 50-80 sec |
| 4 day | ||||
| 1 | Trail Running/Walking | 1 | 20 min-40 min | 60 sec |
| 5 day | ||||
| 1 | Snatch Deadlift | 3 | 7-9 (+max) | 60 sec |
| 2 | Pullups | 2-4 | 12-16 | 50-80 sec |
| 3 | Wide-Grip Pulldown Behind The Neck | 2-4 | 12-16 | 50-80 sec |
| 4 | Seated Cable Rows | 2-4 | 12-16 | 50-80 sec |
| 5 | Barbell Curl | 2-4 | 12-16 | 50-80 sec |
| 6 | Dumbbell Alternate Bicep Curl | 2-4 | 12-16 | 50-80 sec |
| 7 | Two-Arm Dumbbell Preacher Curl | 2-4 | 12-16 | 50-80 sec |
| 8 | Cable Crunch | 2-4 | 12-16 | 50-80 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
2 «2 месяц»
Amount of training days: 20
Rest days: 6
Во втором месяце несколько снижаем интенсивность работы.
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 2-3 | 8-10 (+max) | 60 sec |
| 2 | Leg Extensions | 2-3 | 14-18 | 60-80 sec |
| 3 | Lying Leg Curls | 2-3 | 14-18 | 60-80 sec |
| 4 | Standing Calf Raises | 2-3 | 14-18 | 60-80 sec |
| 5 | Arnold Dumbbell Press | 2-3 | 14-18 | 60-80 sec |
| 6 | Power Partials | 2-3 | 14-18 | 60-80 sec |
| 7 | Front Two-Dumbbell Raise | 2-3 | 14-18 | 60-80 sec |
| 8 | Seated Bent-Over Rear Delt Raise | 2-3 | 14-18 | 60-80 sec |
| 9 | Crunches | 2-3 | 14-18 | 60-80 sec |
| 2 day | ||||
| 1 | Trail Running/Walking | 1 | 30 min-50 min | 60 sec |
| 3 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 3 | 7-9 (+max) | 60 sec |
| 2 | Dips - Triceps Version | 2-3 | 14-18 | 60-80 sec |
| 3 | Dumbbell Bench Press | 2-3 | 14-18 | 60-80 sec |
| 4 | Cable Crossover | 2-3 | 14-18 | 60-80 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 2-3 | 14-18 | 60-80 sec |
| 6 | Machine Shoulder (Military) Press | 2-3 | 14-18 | 60-80 sec |
| 7 | Hanging Leg Raise | 2-3 | 14-18 | 60-80 sec |
| 4 day | ||||
| 1 | Trail Running/Walking | 1 | 30 min-50 min | 60 sec |
| 5 day | ||||
| 1 | Snatch Deadlift | 3 | 7-9 (+max) | 60 sec |
| 2 | Pullups | 2-3 | 14-18 | 60-80 sec |
| 3 | Wide-Grip Pulldown Behind The Neck | 2-3 | 14-18 | 60-80 sec |
| 4 | Seated Cable Rows | 2-3 | 14-18 | 60-80 sec |
| 5 | Barbell Curl | 2-3 | 14-18 | 60-80 sec |
| 6 | Dumbbell Alternate Bicep Curl | 2-3 | 14-18 | 60-80 sec |
| 7 | Two-Arm Dumbbell Preacher Curl | 2-3 | 14-18 | 60-80 sec |
| 8 | Cable Crunch | 2-3 | 14-18 | 60-80 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 20 workouts
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Fat Burning
Experienced
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