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Circular method for relief

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.

Replacement in the appDiamond Cut
  • Fat Burning
  • Experienced
  • Gym
  • 48 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelExperienced
  • WhereGym
  • Workouts6
  • One workout~70 min
  • ForEveryone

Workout A

15 exercises · ~70 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. Circuit workout4 roundsexercises back to back without rest, then a pause and the next round
    1. 01CrunchesAbs× 15bodyweight
    2. 02Leg ExtensionsQuads× 12weight from 1RM
    3. 03Standing Military PressShoulders× 12weight from 1RM
    4. 04Hyperextensions (Back Extensions)Lower Back× 12bodyweight
    5. 05Standing Calf RaisesCalves× 20weight from 1RM
    6. 06Barbell Bench Press — Medium GripChest× 11weight from 1RM
    7. 07Palms-Up Barbell Wrist Curl Over A BenchForearm× 12weight from 1RM
    8. 08Lying Leg CurlsHamstrings× 12weight from 1RM
    9. 09Dips — Triceps VersionTriceps× 10bodyweight
    10. 10Power PartialsShoulders× 10weight from 1RM
    11. 11Barbell CurlBiceps× 10weight from 1RM
    12. 12Seated Cable RowsMiddle Back× 10weight from 1RM
    13. 13Dumbbell FlyesChest× 10weight from 1RM
    14. 14Barbell Full SquatQuads× 10weight from 1RM
    15. 15Triceps PushdownTriceps× 10weight from 1RM

All workouts in the program

6 sessions over ~6 weeks, 1 per week. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A

hardereasierWorkout 1 (A)Workout 2 (A)Workout 3 (A)Workout 4 (A)Workout 5 (A)Workout 6 (A)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: average

Workout number

AtletIQ app

Start “Diamond Cut” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 48 workouts of “Diamond Cut”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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