Fat Burning » Lean Body: Intensive Full Body

Fat Burning » Lean Body: Intensive Full Body

Intermediate

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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 Full Squat 310-12 50-70 sec
2Barbell Incline Bench Press Medium-Grip 310-14 40-65 sec
3Dumbbell Flyes 310-14 40-65 sec
4One-Arm Dumbbell Row 310-14 40-65 sec
5Barbell Curl 310-14 40-65 sec
6Close-Grip Barbell Bench Press 310-14 40-65 sec
7Standing Low-Pulley Deltoid Raise 310-14 40-65 sec
8High Cable Curls 310-14 40-65 sec
9Triceps Pushdown 310-14 40-65 sec
10Hyperextensions (Back Extensions) 315 40-65 sec
11Crunches 315 40-65 sec
2 day (rest)
3 day
1Power Snatch 310-12 50-70 sec
2Leg Press 310-14 40-65 sec
3Seated Cable Rows 310-14 40-65 sec
4Machine Bench Press 310-14 40-65 sec
5Close-Grip Front Lat Pulldown 310-14 40-65 sec
6Machine Shoulder (Military) Press 310-14 40-65 sec
7Drag Curl 310-14 40-65 sec
8Cable Rope Overhead Triceps Extension 310-14 40-65 sec
9Crunches 315 40-65 sec
10Hyperextensions (Back Extensions) 315 40-65 sec
11Seated Calf Raise 310-12 40-65 sec
4 day (rest)
5 day
1 Stiff-Legged Barbell Deadlift 310-12 50-70 sec
2Leg Extensions 310-14 40-65 sec
3Wide-Grip Barbell Bench Press 310-12 50-70 sec
4Cable Crossover 310-14 40-65 sec
5Bent-Arm Barbell Pullover 310-14 40-65 sec
6Underhand Cable Pulldowns 310-14 40-65 sec
7Power Partials 310-14 40-65 sec
8Cross Body Hammer Curl 310-14 40-65 sec
9Bent Over Low-Pulley Side Lateral 310-14 40-65 sec
10Reverse Grip Triceps Pushdown 310-14 40-65 sec
6 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
68 min
3×10
Rest: 70 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×15
Rest: 55 sec
heavy
3×15
Rest: 55 sec
heavy
> 7.71 T 975 scores 700 kcal
Workout #2
69 min
3×10
Rest: 70 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×15
Rest: 55 sec
heavy
3×15
Rest: 55 sec
heavy
3×10
Rest: 65 sec
very hard
> 11.45 T 1045 scores 750 kcal
Workout #3
63 min
3×10
Rest: 70 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
3×10
Rest: 55 sec
heavy
> 9.36 T 1054 scores 760 kcal

They picked up this program

Jan 18 11:35
Jan 13 12:16

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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