Fat Burning » Dumbbells and barbells: three days a week for girls at home

Fat Burning » Dumbbells and barbells: three days a week for girls at home

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
1Dumbbell Squat 38-12 60-80 sec
2Dumbbell Bench Press 310-15 60-70 sec
3One-Arm Dumbbell Row 310-15 60-70 sec
4Reverse Barbell Curl 310-15 60-70 sec
5Sit-Up 310-15 60-70 sec
6Barbell Lunge 38-12 60-80 sec
2 day (rest)
3 day
1Dumbbell Lunges 38-12 60-80 sec
2Barbell Deadlift 38-12 60-80 sec
3Dumbbell Shoulder Press 310-15 60-70 sec
4Calf Raise On A Dumbbell 310-15 60-70 sec
5Dumbbell Shrug 310-15 60-70 sec
4 day (rest)
5 day
1Barbell Lunge 38-12 60-80 sec
2Tate Press 310-15 60-70 sec
3Подтягивания широким хватом к груди 38-12 60-80 sec
4Barbell Curl 310-15 60-70 sec
5Dumbbell Seated One-Leg Calf Raise 310-15 60-70 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
42 min
3×8
Rest: 70 sec
moderate
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×8
Rest: 70 sec
moderate
> 3.54 T 499 scores 360 kcal
Workout #2
35 min
3×8
Rest: 70 sec
moderate
3×8
Rest: 70 sec
moderate
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
> 4.13 T 350 scores 250 kcal
Workout #3
35 min
3×8
Rest: 70 sec
moderate
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
3×15
Rest: 70 sec
heavy
> 2.9 T 377 scores 270 kcal

They picked up this program

Jan 21 22:39
Jan 19 09:24
Jan 18 11:49
Jan 16 23:02
Jan 16 23:01
Jan 16 23:01
Jan 17 16:49
Jan 20 14:00
Jan 15 23:01
Jan 21 12:05
Jan 19 10:51
Jan 13 23:01
Jan 12 19:41
Jan 12 19:05
Jan 12 23:03
Jan 12 23:02
Jan 12 11:27
Jan 12 23:00
Jan 12 04:20

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Mobile Assistant

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