Fat Burning » Slim & Femininity: a relief with a focus on the arms and shoulders

Fat Burning » Slim & Femininity: a relief with a focus on the arms and shoulders

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
1Barbell Curl 312-16 40-90 sec
2Seated Triceps Press 312-16 40-90 sec
3Alternate Hammer Curl 312-16 40-90 sec
4Triceps Pushdown 312-16 40-90 sec
5Concentration Curls 312-16 40-90 sec
6Cable Rope Overhead Triceps Extension 312-16 40-90 sec
2 day (rest)
3 day
1Dumbbell Shoulder Press 312-16 40-90 sec
2Bent Over Two-Dumbbell Row 312-16 40-90 sec
3Front Dumbbell Raise 312-16 40-90 sec
4Power Partials 312-16 40-90 sec
5Seated Bent-Over Rear Delt Raise 312-16 40-90 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
33 min
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
> 3.33 T 359 scores 260 kcal
Workout #2
28 min
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
3×12
Rest: 40 sec
heavy
> 2.7 T 479 scores 340 kcal
Workout #3
39 min
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
> 3.82 T 397 scores 290 kcal

They picked up this program

Jun 8 21:31
Jun 9 15:27
Apr 13 04:33
May 16 13:25
May 11 23:05
May 8 11:34
Apr 3 10:40
Mar 22 23:02
Mar 22 21:00
Mar 19 23:00
Mar 22 19:19
Mar 13 13:54
Mar 26 17:56
Mar 10 19:25
Mar 6 18:27

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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