Fat Burning » "FullBody Tonus" - muscle tone and fat burning for women
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The content of of the program
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Amount of training days: 24
Rest days: 3
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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 | Dumbbell Squat | 3 | 16-20 | 60-90 sec |
| 2 | Dumbbell Bench Press | 3 | 16-20 | 60-90 sec |
| 3 | Bent-Arm Dumbbell Pullover | 3 | 16-20 | 60-90 sec |
| 4 | Power Partials | 3 | 12-15 | 120-180 sec |
| 5 | Hammer Curls | 3 | 16-20 | 60-90 sec |
| 6 | Standing Dumbbell Triceps Extension | 3 | 16-20 | 60-90 sec |
| 7 | Standing Dumbbell Calf Raise | 2 | 25-30 | 120-180 sec |
| 8 | Hyperextensions (Back Extensions) | 3 | 16-20 | 60-90 sec |
| 9 | Tuck Crunch | 3 | Max | 120 sec |
| 2 day | ||||
| 1 | Running, Treadmill | 1 | 30 min-45 min | 150 sec |
| 3 day | ||||
| 1 | Dumbbell Flyes | 3 | 16-20 | 60-90 sec |
| 2 | One-Arm Dumbbell Row | 3 | 16-20 | 60-90 sec |
| 3 | Dumbbell Shoulder Press | 3 | 16-20 | 60-90 sec |
| 4 | Dumbbell Bicep Curl | 3 | 16-20 | 60-90 sec |
| 5 | Tricep Dumbbell Kickback | 3 | 16-20 | 60-90 sec |
| 6 | Thigh Adductor | 3 | 16-20 | 60-90 sec |
| 7 | Thigh Abductor | 3 | 16-20 | 60-90 sec |
| 8 | Dumbbell Seated One-Leg Calf Raise | 2 | 25-30 | 120-180 sec |
| 9 | Crunches | 3 | Max | 120 sec |
| 4 day | ||||
| 1 | Bicycling | 1 | 30 min-45 min | 150 sec |
| 5 day | ||||
| 1 | Dumbbell Step Ups | 3 | 16-20 | 60-90 sec |
| 2 | Lying Leg Curls | 1 | 60 | 120 sec |
| 3 | Standing Dumbbell Calf Raise | 2 | 25-30 | 120-180 sec |
| 4 | Dips - Chest Version | 2 | 12-15 | 120-180 sec |
| 5 | Pushups | 2 | 12-15 | 120-180 sec |
| 6 | Bent-Arm Dumbbell Pullover | 3 | 16-20 | 60-90 sec |
| 7 | Seated Bent-Over Rear Delt Raise | 3 | 12-15 | 120-180 sec |
| 8 | Concentration Curls | 3 | 16-20 | 60-90 sec |
| 9 | Lying Dumbbell Tricep Extension | 3 | 16-20 | 60-90 sec |
| 10 | Dumbbell Side Bend | 3 | 16-20 | 60-90 sec |
| 6 day | ||||
| 1 | Stairmaster | 1 | 30 min-45 min | 150 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 24 workouts
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- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- Используйте «Мобильный ассистент», чтобы приступить к тренировкам.
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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.
