Fat Burning » EXTRA-ABS. Special complex for Lean Body
Experienced
Автор программы
The content of of the program
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Amount of training days: 40
Rest days: 15
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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 | Crunches (a) | 2-4 | 20 sec | 10 sec |
| 2 | Reverse Crunch (a) | 2-4 | 20 sec | 10 sec |
| 3 | Вертикальные «Ножницы» (a) | 2-4 | 20 sec | 10 sec |
| 4 | Air Bike (a) | 2-4 | 20 sec | 10 sec |
| 5 | Toe Touchers (a) | 2-4 | 20 sec | 10 sec |
| 6 | Jackknife Sit-Up (a) | 2-4 | 20 sec | 10 sec |
| 7 | Tuck Crunch (a) | 2-4 | 20 sec | 10 sec |
| 8 | Seated Flat Bench Leg Pull-In (a) | 2-4 | 20 sec | 10 sec |
| 2 day | ||||
| 1 | Hanging Pike | 3-5 | 14-20 (+max) | 90 sec |
| 2 | Weighted Sit-Ups - With Bands | 4 | 8-14 (+max) | 120 sec |
| 3 | Weighted Crunches | 3 | Max | 90 sec |
| 4 | Вертикальные «Ножницы» | 3 | 40 sec-80 sec (+max) | 120 sec |
| 3 day (rest) | ||||
| 4 day | ||||
| 1 | Ab Roller | 4-5 | 16-20 (+max) | 120 sec |
| 2 | Superman | 3-4 | 24-30 (+max) | 120 sec |
| 3 | Alternate Heel Touchers | 3-4 | 24-30 (+max) | 120 sec |
| 4 | Планка | 3 | 90 sec-180 sec (+max) | 120 sec |
| 5 | Tuck Crunch | 1 | Max | 120 sec |
| 5 day | ||||
| 1 | Sit-Up (a) | 2-4 | 20 sec | 10 sec |
| 2 | Leg Pull-In (a) | 2-4 | 20 sec | 10 sec |
| 3 | Oblique Crunches - On The Floor (a) | 2-4 | 20 sec | 10 sec |
| 4 | Oblique Crunches - On The Floor (a) | 2-4 | 20 sec | 10 sec |
| 5 | Tuck Crunch (a) | 2-4 | 20 sec | 10 sec |
| 6 | Sit-Up (a) | 2-4 | 20 sec | 10 sec |
| 7 | Superman (a) | 2-4 | 20 sec | 10 sec |
| 8 | Bicycle Crunches (a) | 2-4 | 20 sec | 10 sec |
| 6 day | ||||
| 1 | Knee/Hip Raise On Parallel Bars | 3-5 | 14-20 (+max) | 90 sec |
| 2 | Dumbbell Side Bend | 4 | 12-16 (+max) | 120 sec |
| 3 | Weighted Sit-Ups - With Bands | 4 | 8-14 (+max) | 120 sec |
| 4 | Plate Twist | 3 | Max | 90 sec |
| 5 | Crunches | 1 | Max | 120 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 40 workouts
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