Fat Burning » EXTRA Lean Body. Relief + preservation of muscle mass
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Автор программы
The content of of the program
1 «1»
Amount of training days: 48
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 8 | 6-20 (+max) | 120 sec |
| 2 | Incline Dumbbell Press | 3-4 | 10-14 | 120-180 sec |
| 3 | Cable Crossover (a) | 3 | 15-20 | 120 sec |
| 4 | Dips - Chest Version (a) | 3 | 15-20 | 120 sec |
| 5 | Front Raise And Pullover | 3 | 15-20 | 120 sec |
| 6 | Running, Treadmill | 1 | 20 min-30 min | 300 sec |
| 2 day | ||||
| 1 | Chin-Up (a) | 6-10 | 6-12 (+max) | 30-120 sec |
| 2 | Dips - Triceps Version (a) | 6-10 | 6-12 (+max) | 30-120 sec |
| 3 | Preacher Curl | 3-4 | 6-10 | 120-180 sec |
| 4 | Standing Overhead Barbell Triceps Extension (b) | 3 | 15-20 | 30 sec |
| 5 | Barbell Curl (b) | 3 | 15-20 | 30 sec |
| 6 | Running, Treadmill | 1 | 20 min-30 min | 300 sec |
| 3 day | ||||
| 1 | Standing Military Press | 6 | 8-20 (+max) | 120 sec |
| 2 | Upright Barbell Row | 3 | 15-20 | 120 sec |
| 3 | Power Partials (a) | 3 | 15-20 | 30 sec |
| 4 | Standing Front Barbell Raise Over Head (a) | 3 | 15-20 | 120 sec |
| 5 | Dumbbell Lying Rear Lateral Raise (a) | 3 | 15-20 | 120 sec |
| 6 | Dumbbell Shoulder Press | 3-4 | 10-14 | 120-180 sec |
| 7 | Bicycling, Stationary | 1 | 20 min-30 min | 300 sec |
| 4 day | ||||
| 1 | Trail Running/Walking | 1 | 40 min-60 min | 300 sec |
| 2 | Burpee | 3 | 30 sec-50 sec | 120 sec |
| 3 | Split Squats (a) | 3 | 20 | 30 sec |
| 4 | Pushups (a) | 3 | 20 | 30 sec |
| 5 day | ||||
| 1 | Hyperextensions (Back Extensions) | 3 | 15-20 | 120 sec |
| 2 | Barbell Full Squat | 4-5 | 6-10 | 120-180 sec |
| 3 | Clean Deadlift | 3-4 | 10-14 | 120-180 sec |
| 4 | Barbell Lunge | 3-4 | 10-14 | 120-180 sec |
| 5 | Leg Extensions | 3 | 15-20 | 120 sec |
| 6 | Standing Dumbbell Calf Raise | 3 | 15-20 | 120 sec |
| 7 | Rope Jumping | 2-3 | 120 sec-4 min | 60-120 sec |
| 6 day | ||||
| 1 | Подтягивания широким хватом к груди (a) | 4 | 8-16 (+max) | 120 sec |
| 2 | (a) | 4 | 8-16 (+max) | 120 sec |
| 3 | Wide-Grip Rear Pull-Up (a) | 4 | 8-16 (+max) | 120 sec |
| 4 | Bent Over Barbell Row | 6 | 8-20 (+max) | 120 sec |
| 5 | Barbell Shrug (b) | 3-4 | 6-10 | 120-180 sec |
| 6 | Dumbbell Shrug (b) | 3-4 | 15-20 | 30 sec |
| 7 | One-Arm Dumbbell Row | 3-4 | 10-14 | 120-180 sec |
| 8 | Running, Treadmill | 1 | 20 min-30 min | 300 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 48 workouts
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- Используйте «Мобильный ассистент», чтобы приступить к тренировкам.
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.
