Fat Burning » Трехдневная тренировка на рельеф

Fat Burning » Трехдневная тренировка на рельеф

Intermediate

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 Incline Bench Press Medium-Grip 38-12 60-80 sec
2Dumbbell Bench Press 48-12 60-80 sec
3Incline Dumbbell Flyes 38-12 60-80 sec
4Cable Crossover 315-20 60-80 sec
5Standing Low-Pulley Deltoid Raise 48-12 60-80 sec
6Power Partials 48-12 60-80 sec
7Dumbbell Shoulder Press 48-12 60-80 sec
8Seated Triceps Press 38-12 60-80 sec
9Close-Grip Barbell Bench Press 38-12 60-80 sec
10Triceps Pushdown - Rope Attachment 315-20 60-80 sec
11Hanging Leg Raise 315-20 60-80 sec
2 day (rest)
3 day
1Подтягивания широким хватом к груди 512-15 (+max) 60-80 sec
2V-Bar Pulldown 48-12 60-80 sec
3Straight-Arm Pulldown 315-20 60-80 sec
4Bent Over Barbell Row 38-12 60-80 sec
5One-Arm Dumbbell Row 38-12 60-80 sec
6Barbell Shrug 315-20 60-80 sec
7Hyperextensions (Back Extensions) 512-15 (+max) 60-80 sec
8Reverse Machine Flyes 412-20 60-80 sec
9Barbell Curl 38-12 60-80 sec
10Concentration Curls 315-20 60-80 sec
4 day (rest)
5 day
1Thigh Abductor 48-12 60-80 sec
2Thigh Adductor 48-12 60-80 sec
3Barbell Full Squat 58-15 60-80 sec
4Narrow Stance Hack Squats 412-20 60-80 sec
5Leg Press 48-12 60-80 sec
6Seated Leg Curl 38-12 60-80 sec
7Barbell Deadlift 315-20 60-80 sec
8Standing Calf Raises 38-12 60-80 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
81 min
4×12
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×20
Rest: 70 sec
heavy
4×12
Rest: 70 sec
heavy
4×12
Rest: 70 sec
heavy
4×12
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×20
Rest: 70 sec
heavy
3×20
Rest: 70 sec
heavy
> 7.45 T 1225 scores 880 kcal
Workout #2
77 min
4×12
Rest: 70 sec
heavy
3×20
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×20
Rest: 70 sec
heavy
5×12 max
Rest: 70 sec
to failure
4×12
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×20
Rest: 70 sec
heavy
> 9.99 T 1292 scores 930 kcal
Workout #3
63 min
4×12
Rest: 70 sec
heavy
4×12
Rest: 70 sec
heavy
5×12
Rest: 70 sec
heavy
4×12
Rest: 70 sec
heavy
4×12
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×20
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
> 17.94 T 844 scores 610 kcal

They picked up this program

Jun 21 12:03
Jun 20 19:35
Jun 14 12:13
Jun 21 15:45
Jun 17 16:41
Jun 8 00:50
May 27 13:30
Jun 17 14:35
Jun 19 15:43
Jun 20 08:56
Feb 22 12:19
Feb 2 17:28
Feb 19 19:00
Jan 22 23:02
Jan 22 17:28
Mar 9 19:45
Jan 21 19:25
May 8 23:14
Jan 19 23:02

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