Fat Burning » Five-day relief

Fat Burning » Five-day relief

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AtletIQ

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AtletIQ

The content of of the program

1 «20 тренировок»

Duration in days: 27 Amount of training days: 20 Rest days: 7
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
1Barbell Full Squat 512-20 68-180 sec
2Dumbbell Seated One-Leg Calf Raise 415 85-100 sec
3Leg Press 512-20 68-180 sec
4Pullups 412 85-100 sec
5Bent Over Barbell Row 415 85-100 sec
6One-Arm Dumbbell Row 412 68-80 sec
7Weighted Crunches 220 60-70 sec
8Crunches 220 60-70 sec
9Hanging Pike 418 43-50 sec
2 day
1Chin-Up 410 51-60 sec
2Barbell Curl 815-18 43-70 sec
3Alternate Hammer Curl 812-15 43-60 sec
4Concentration Curls 418 43-50 sec
5Подъём штанги перед собой 418 43-50 sec
6Front Two-Dumbbell Raise 418 51-60 sec
7Power Partials 415 51-60 sec
3 day
1Barbell Bench Press - Medium Grip 612-18 43-70 sec
2Close-Grip Barbell Bench Press 612-18 43-70 sec
3Barbell Incline Bench Press Medium-Grip 512-18 43-60 sec
4Dumbbell Flyes 410 43-50 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 512 43-50 sec
6Triceps Pushdown 412 43-50 sec
7Weighted Crunches 418 55-65 sec
8Crunches 1Max 43-50 sec
9Decline Reverse Crunch 412 43-50 sec
4 day (rest)
5 day
1 412 68-80 sec
2Dumbbell Alternate Bicep Curl 410 43-50 sec
3Preacher Curl 410 43-50 sec
4Machine Preacher Curls 415 43-50 sec
5Reverse Barbell Curl 412 51-60 sec
6Palms-Up Barbell Wrist Curl Over A Bench 415 43-50 sec
7Seated One-Arm Dumbbell Palms-Down Wrist Curl 418 43-50 sec
6 day
1Stiff Leg Barbell Good Morning 415 55-65 sec
2Pullups 412 43-50 sec
3Close-Grip Front Lat Pulldown 412 51-60 sec
4Seated Cable Rows 412 51-60 sec
5Standing Military Press 410 47-55 sec
6Dumbbell Shrug 415 47-55 sec
7Seated Bent-Over Rear Delt Raise 415 43-50 sec
8Weighted Sit-Ups - With Bands 418 43-50 sec
9Crunches 1Max 43-50 sec
10Hanging Leg Raise 412 43-50 sec
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

Workout #1
92 min
Barbell Full Squat
1×20
Rest: 80 sec
easy
1×20
Rest: 120 sec
moderate
3×12
Rest: 180 sec
heavy
Dumbbell Seated One-Leg Calf Raise
4×15
Rest: 100 sec
moderate
Leg Press
1×20
Rest: 80 sec
easy
1×20
Rest: 120 sec
moderate
3×12
Rest: 180 sec
heavy
Pullups
4×12
Rest: 100 sec
moderate
Bent Over Barbell Row
4×15
Rest: 100 sec
moderate
One-Arm Dumbbell Row
4×12
Rest: 80 sec
moderate
Weighted Crunches
2×20
Rest: 70 sec
heavy
Crunches
2×20
Rest: 70 sec
moderate
Hanging Pike
4×18
Rest: 50 sec
moderate
> 14.6 T 1812 scores 1270 kcal
Workout #2
60 min
Chin-Up
4×10
Rest: 60 sec
moderate
Barbell Curl
4×15
Rest: 70 sec
moderate
4×18
Rest: 50 sec
easy
Alternate Hammer Curl
4×12
Rest: 60 sec
heavy
4×15
Rest: 50 sec
easy
Concentration Curls
4×18
Rest: 50 sec
moderate
Подъём штанги перед собой
4×18
Rest: 50 sec
heavy
Front Two-Dumbbell Raise
4×18
Rest: 60 sec
moderate
Power Partials
4×15
Rest: 60 sec
moderate
> 4.14 T 1744 scores 1230 kcal
Workout #3
70 min
Barbell Bench Press - Medium Grip
1×18
Rest: 50 sec
easy
1×18
Rest: 55 sec
moderate
4×12
Rest: 70 sec
heavy
Close-Grip Barbell Bench Press
1×18
Rest: 50 sec
easy
1×18
Rest: 55 sec
moderate
4×12
Rest: 70 sec
heavy
Barbell Incline Bench Press Medium-Grip
1×18
Rest: 50 sec
easy
4×12
Rest: 60 sec
heavy
Dumbbell Flyes
4×10
Rest: 50 sec
heavy
Lying Close-Grip Barbell Triceps Extension Behind The Head
5×12
Rest: 50 sec
moderate
Triceps Pushdown
4×12
Rest: 50 sec
heavy
Weighted Crunches
4×18
Rest: 65 sec
heavy
Crunches
1×18 max
Rest: 50 sec
to failure
Decline Reverse Crunch
4×9
Rest: 50 sec
moderate
> 12.06 T 2080 scores 1460 kcal

They picked up this program

Srgei
Srgei
Dec 17 10:29
Oleh
Oleh
Feb 16 19:44
Александр
Александр
Nov 4 10:12
Pavel
Pavel
Nov 18 16:42
Prokosa slavon
Prokosa slavon
Jan 13 14:00
Дима
Дима
Nov 26 23:22
Khan
Khan
Aug 13 04:36
Vladislav
Vladislav
Nov 28 13:28
Игорь
Игорь
Aug 21 15:11
Дмитрий
Дмитрий
Nov 6 19:30
Влад
Влад
Nov 4 18:56
Роман
Роман
Jan 6 02:09
Игорь
Игорь
Dec 14 17:38
Александр
Александр
Dec 2 10:41
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