Fat Burning » RELIEF-fest (for the relief of large muscle groups)

Fat Burning » RELIEF-fest (for the relief of large muscle groups)

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Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
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 Rear Delt Row 314-18 55-120 sec
2Barbell Bench Press - Medium Grip 314-18 55-120 sec
3Close-Grip Front Lat Pulldown 314-18 55-120 sec
4Dumbbell Bench Press 314-18 55-120 sec
5One-Arm Dumbbell Row 314-18 55-120 sec
6Dumbbell Flyes 314-18 55-120 sec
2 day (rest)
3 day
1 Stiff-Legged Barbell Deadlift 314-18 55-120 sec
2Leg Press 314-18 55-120 sec
3Glute Ham Raise 314-18 55-120 sec
4Dumbbell Rear Lunge 314-18 55-120 sec
5Lying Leg Curls 314-18 55-120 sec
6Leg Extensions 314-18 55-120 sec
4 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 12 workouts

Workout #1
45 min
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
> 6.7 T 737 scores 530 kcal
Workout #2
45 min
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
> 11.07 T 586 scores 420 kcal
Workout #3
40 min
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
> 7.15 T 698 scores 500 kcal

They picked up this program

Oct 3 18:00
Nov 15 19:10
Nov 17 21:10
Nov 17 16:38
Nov 10 21:07
May 14 13:58
Nov 5 12:57
Jun 9 20:19
Nov 15 18:55
Oct 15 21:18
Nov 13 11:56
Nov 1 17:05
Nov 2 23:01
Nov 7 18:28
May 14 01:59
Jul 23 14:11
Oct 27 14:55
Nov 17 11:27

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mass Gain
Intermediate
12

Mobile Assistant

Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. 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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки