Fat Burning » RELIEF-fest: Shoulders + Arms for a beginner

Fat Burning » RELIEF-fest: Shoulders + Arms for a beginner

Beginner

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
1Standing Military Press 314-18 45-110 sec
2Barbell Rear Delt Row 314-18 45-110 sec
3Dumbbell Shoulder Press 38-10 40-90 sec
4Front Dumbbell Raise 38-10 40-90 sec
5Power Partials (a)310-15 45-95 sec
6Seated Bent-Over Rear Delt Raise (a)310-15 45-95 sec
7Dumbbell Shrug 310-15 45-95 sec
2 day (rest)
3 day
1Chin-Up 314-18 45-110 sec
2Dips - Triceps Version 314-18 45-110 sec
3Alternate Hammer Curl 38-10 40-90 sec
4Close-Grip Barbell Bench Press 38-10 40-90 sec
5Standing Biceps Cable Curl (a)310-15 45-95 sec
6Triceps Pushdown (a)310-15 45-95 sec
7Palms-Up Barbell Wrist Curl Over A Bench (b)310-15 45-95 sec
8Palms-Down Dumbbell Wrist Curl Over A Bench (b)310-15 45-95 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
42 min
3×14
Rest: 55 sec
heavy
3×14
Rest: 55 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
> 4.46 T 731 scores 520 kcal
Workout #2
53 min
3×14
Rest: 55 sec
heavy
3×14
Rest: 55 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×10
Rest: 45 sec
heavy
3×10
Rest: 45 sec
heavy
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
> 3.94 T 832 scores 590 kcal
Workout #3
47 min
3×16
Rest: 70 sec
heavy
3×16
Rest: 70 sec
heavy
3×8
Rest: 60 sec
heavy
3×8
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
> 5.37 T 863 scores 620 kcal

They picked up this program

Jan 26 08:57
Jan 17 16:30
Jul 18 02:00
Mar 2 17:35
Nov 2 11:37
Oct 28 01:40
Jan 25 22:59
Oct 3 18:16
Nov 26 19:03
Jan 22 13:53
Jan 23 16:10
Jan 23 12:39
Jan 10 03:20
Jun 7 02:19
Sep 1 21:32
Mar 24 20:30
Apr 12 16:39

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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