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Fat Burning » Lean Body strategy for women

Fat Burning » Lean Body strategy for women

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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 Full Squat 316-20 70-80 sec
2Dumbbell Lunges 413-17 65-85 sec
3 Stiff-Legged Barbell Deadlift 316-20 70-80 sec
4Leg Extensions 315-17 60-75 sec
5One-Legged Cable Kickback 316-20 70-80 sec
6Thigh Adductor 520-25 60-80 sec
2 day (rest)
3 day
1Incline Dumbbell Flyes 413-17 65-85 sec
2Barbell Incline Bench Press Medium-Grip 315-17 60-75 sec
3Dumbbell Bench Press 413-17 65-85 sec
4Face Pull 315-17 60-75 sec
5Bench Dips 315-17 60-75 sec
6Crunches 520-25 60-80 sec
4 day (rest)
5 day
1Pullups 413-17 65-85 sec
2Close-Grip Front Lat Pulldown 413-17 65-85 sec
3Seated Cable Rows 413-17 65-85 sec
4One-Arm Dumbbell Row 413-17 65-85 sec
5Dumbbell Alternate Bicep Curl 413-17 65-85 sec
6Standing Biceps Cable Curl 316-20 70-80 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
47 min
3×20
Rest: 80 sec
heavy
4×13
Rest: 70 sec
heavy
3×20
Rest: 80 sec
heavy
3×17
Rest: 70 sec
heavy
3×20
Rest: 80 sec
heavy
5×20
Rest: 60 sec
heavy
> 9.43 T 632 scores 450 kcal
Workout #2
47 min
4×13
Rest: 70 sec
heavy
4×13
Rest: 70 sec
heavy
3×17
Rest: 70 sec
heavy
3×17
Rest: 70 sec
heavy
5×20
Rest: 60 sec
heavy
> 4.52 T 753 scores 540 kcal
Workout #3
49 min
4×13
Rest: 70 sec
heavy
4×13
Rest: 70 sec
heavy
4×13
Rest: 70 sec
heavy
4×13
Rest: 70 sec
heavy
4×13
Rest: 70 sec
heavy
3×20
Rest: 80 sec
heavy
> 6.73 T 773 scores 560 kcal

They picked up this program

Aug 17 13:17
Mar 25 00:01
May 3 09:51
Jan 8 14:01
Aug 11 21:27
Aug 15 21:27
Aug 16 23:48
Aug 17 01:00
Aug 17 14:20
Aug 2 02:04
Aug 5 13:13
Jul 13 11:33
Jul 13 12:53
Jul 19 17:17
Jul 6 13:29
Jul 21 12:01
Jun 3 23:50

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