Maintenance » BEST BUTT WORKOUT FOR GIRLS

Maintenance » BEST BUTT WORKOUT FOR GIRLS

Beginner
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Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 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)SetsReps Rest between sets
1 day
1Smith Machine Squat 312 51-60 sec
2Заход на скамью без веса 310 43-50 sec
3Dumbbell Lunges 310 51-60 sec
4Seated Calf Raise 320 51-60 sec
2 day (rest)
3 day
1Приседания плие без веса 320 43-50 sec
2Crossover Reverse Lunge 312 51-60 sec
3Cable Hip Adduction 310 38-45 sec
4One-Legged Cable Kickback 310 51-60 sec
4 day (rest)
5 day
1Leg Press 315 51-60 sec
2Leg Extensions 320 51-60 sec
3Barbell Deadlift 310 43-50 sec
4Exercise Ball Pull-In 315 51-60 sec
5Ball Leg Curl 310 43-50 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

Workout #1
26 min
3×12
Rest: 60 sec
moderate
3×10
Rest: 50 sec
moderate
3×10
Rest: 60 sec
moderate
3×20
Rest: 60 sec
moderate
> 3.92 T 562 scores 400 kcal
Workout #2
25 min
3×20
Rest: 50 sec
moderate
3×12
Rest: 60 sec
moderate
3×10
Rest: 45 sec
moderate
3×10
Rest: 60 sec
moderate
> 600 kg 543 scores 380 kcal
Workout #3
32 min
3×15
Rest: 60 sec
moderate
3×20
Rest: 60 sec
moderate
3×10
Rest: 50 sec
moderate
3×15
Rest: 60 sec
moderate
3×10
Rest: 50 sec
moderate
> 7.23 T 728 scores 510 kcal

They picked up this program

Jun 7 15:30
Mar 25 12:49
Mar 21 11:03
Jan 17 00:03
Nov 13 23:16
Jul 8 07:28
Mar 30 14:06
Mar 15 22:25
Jan 22 11:06
Oct 30 20:40
Oct 30 00:46
Sep 29 04:54
Jan 7 23:35
Nov 13 07:00
Aug 11 17:06
Jul 31 23:06
Jun 5 03:29
May 15 00:04
Jun 3 22:13
Apr 11 01:52
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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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки