Fat Burning » For girls on the relief in the home: dumbbells + barbell

Fat Burning » For girls on the relief in the home: dumbbells + barbell

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Автор программы

The content of of the program

1 «16 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
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
1Crunches (a)410-15 90-120 sec
2Seated Flat Bench Leg Pull-In (a)410-15 90-120 sec
3Dumbbell Lunges (b)410-15 90-120 sec
4Jackknife Sit-Up (b)410-15 90-120 sec
5Barbell Full Squat (c)410-15 90-120 sec
6Barbell Lunge (c)410-15 90-120 sec
2 day (rest)
3 day
1Stiff-Legged Dumbbell Deadlift (a)410-15 90-120 sec
2Barbell Side Bend (a)410-15 90-120 sec
3Отжимания с широким упором от лавки (b)410-15 90-120 sec
4Dumbbell Flyes (b)410-15 90-120 sec
5Bent Over Two-Dumbbell Row (c)410-15 90-120 sec
6Bent-Arm Dumbbell Pullover (c)410-15 90-120 sec
4 day (rest)
5 day
1Crunches (a)410-15 90-120 sec
2Leg Pull-In (a)410-15 90-120 sec
3Bench Dips (b)410-15 90-120 sec
4Standing Dumbbell Triceps Extension (b)410-15 90-120 sec
5One-Arm Dumbbell Row (c)410-15 90-120 sec
6Barbell Curl (c)410-15 90-120 sec
6 day (rest)
7 day
1Dumbbell Step Ups (a)410-15 90-120 sec
2 (a)410-15 90-120 sec
3Upright Barbell Row (b)410-15 90-120 sec
4Power Partials (b)410-15 90-120 sec
5Standing Barbell Press Behind Neck (c)410-15 90-120 sec
6Front Two-Dumbbell Raise (c)410-15 90-120 sec
8 day (rest)
When activated, it will be charged 6 points

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 16 workouts

Workout #1
57 min
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
> 4.26 T 665 scores 480 kcal
Workout #2
57 min
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
> 3.2 T 813 scores 580 kcal
Workout #3
57 min
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
> 2.4 T 549 scores 390 kcal

They picked up this program

Jan 22 23:01
Jan 22 23:01
Jan 21 23:01
Jan 19 23:00
Jan 18 23:01
Jan 15 23:02
Jan 12 19:41
Jan 12 23:03
Jan 12 23:02
Jan 10 23:56

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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