Fat Burning » Split for girls on a relief with an emphasis on hips and buttocks

Fat Burning » Split for girls on a relief with an emphasis on hips and buttocks

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

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
1Hanging Leg Raise 310-15 60-90 sec
2Decline Crunch 310-15 60-90 sec
3Hyperextensions (Back Extensions) 410-15 60-90 sec
4Stiff-Legged Dumbbell Deadlift 410-15 60-90 sec
5Machine Bench Press 410-15 60-90 sec
6Dumbbell Lunges 410-15 60-90 sec
7Thigh Abductor 412-20 60-90 sec
8Thigh Adductor 412-20 60-90 sec
2 day (rest)
3 day
1Incline Dumbbell Press 410-15 60-90 sec
2Butterfly 410-15 60-90 sec
3Upright Barbell Row 410-15 60-90 sec
4Power Partials 310-15 60-90 sec
5Bench Dips 410-15 60-90 sec
6Triceps Pushdown 412-20 60-90 sec
7Underhand Cable Pulldowns 410-15 60-90 sec
8Barbell Curl 410-15 60-90 sec
4 day (rest)
5 day
1Decline Crunch 310-15 60-90 sec
2Подъём ног в упоре сидя 310-15 60-90 sec
3Barbell Full Squat 410-15 60-90 sec
4Barbell Side Split Squat 410-15 60-90 sec
5Dumbbell Step Ups 410-15 60-90 sec
6Standing Calf Raises 412-20 60-90 sec
7Наклоны вперед 410-15 60-90 sec
8Barbell Glute Bridge 412-20 60-90 sec
6 day (rest)
7 day
1Hyperextensions (Back Extensions) 310-15 60-90 sec
2Crunches 412-20 60-90 sec
3Bent-Arm Dumbbell Pullover 410-15 60-90 sec
4Wide-Grip Pulldown Behind The Neck 410-15 60-90 sec
5Seated Cable Rows 410-15 60-90 sec
6Plie Dumbbell Squat 410-15 60-90 sec
7Lying Leg Curls 410-15 60-90 sec
8 day (rest)
When activated, it will be charged 8 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 12 workouts

Workout #1
68 min
3×15
Rest: 80 sec
heavy
3×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
> 5.04 T 733 scores 530 kcal
Workout #2
70 min
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
3×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
> 9.8 T 982 scores 710 kcal
Workout #3
68 min
3×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 80 sec
heavy
> 8.63 T 712 scores 510 kcal

They picked up this program

Jan 21 12:59
Jan 19 20:19
Jan 18 16:12
Jan 18 12:05
Jan 17 23:00
Jan 17 09:14
Jan 16 23:03
Jan 16 23:01
Jan 16 23:01
Jan 16 01:30
Jan 15 23:11
Jan 16 14:31
Jan 15 23:10
Jan 15 23:02
Jan 15 23:02
Jan 14 23:00
Jan 21 12:05
Jan 13 23:01
Jan 13 09:54
Jan 12 23:03

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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