Fat Burning » На рельеф для девушек с акцентом на бедра и ягодицы

Fat Burning » На рельеф для девушек с акцентом на бедра и ягодицы

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 «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
1Hyperextensions (Back Extensions) 310-15 60-90 sec
2Barbell Deadlift 310-15 60-90 sec
3Decline Crunch 310-15 60-90 sec
4Hanging Leg Raise 310-15 60-90 sec
5Leg Press 310-15 60-90 sec
6Dumbbell Lunges 310-15 60-90 sec
7Thigh Abductor 310-15 60-90 sec
8Thigh Adductor 310-15 60-90 sec
2 day (rest)
3 day
1Incline Dumbbell Press 310-15 60-90 sec
2Butterfly 310-15 60-90 sec
3Power Partials 310-15 60-90 sec
4Standing Military Press 310-15 60-90 sec
5Bench Dips 310-15 60-90 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 310-15 60-90 sec
7Barbell Curl 310-15 60-90 sec
8Alternate Hammer Curl 310-15 60-90 sec
4 day (rest)
5 day
1 310-15 60-90 sec
2Decline Crunch 310-15 60-90 sec
3Barbell Full Squat 310-15 60-90 sec
4Barbell Side Split Squat 310-15 60-90 sec
5Leg Pull-In 310-15 60-90 sec
6Seated Calf Raise 310-15 60-90 sec
7 Stiff-Legged Barbell Deadlift 310-15 60-90 sec
8Butt-Ups 310-15 60-90 sec
6 day (rest)
7 day
1Hyperextensions (Back Extensions) 310-15 60-90 sec
2Decline Crunch 310-15 60-90 sec
3Wide-Grip Lat Pulldown 310-15 60-90 sec
4Bent-Arm Barbell Pullover 310-15 60-90 sec
5Seated Cable Rows 310-15 60-90 sec
6Straight-Arm Pulldown 310-15 60-90 sec
7Dumbbell Squat 310-15 60-90 sec
8Lying Leg Curls 310-15 60-90 sec
8 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 16 workouts

Workout #1
59 min
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
> 6.05 T 528 scores 380 kcal
Workout #2
59 min
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
> 4.23 T 670 scores 480 kcal
Workout #3
59 min
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
> 5.28 T 486 scores 350 kcal

2 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Power Partials 410-15 70-90 sec
2Barbell Incline Bench Press Medium-Grip 410-15 70-90 sec
3Cable Crossover 310-15 70-90 sec
4Butterfly 310-15 70-90 sec
5Incline Dumbbell Flyes 310-15 70-90 sec
6Crunches 310-15 70-90 sec
2 day (rest)
3 day
1Close-Grip Front Lat Pulldown 410-15 70-90 sec
2Bent Over Two-Dumbbell Row 310-15 70-90 sec
3Pelvic Tilt Into Bridge 310-15 70-90 sec
4Barbell Lunge 310-15 70-90 sec
5Barbell Side Split Squat 310-15 70-90 sec
6Standing Barbell Calf Raise 310-15 70-90 sec
7Crunches 310-15 70-90 sec
4 day (rest)
5 day
1Barbell Full Squat 310-15 70-90 sec
2Leg Press 310-15 70-90 sec
3Lying Leg Curls 310-15 70-90 sec
4Thigh Adductor 310-15 70-90 sec
5Dumbbell Side Bend 310-15 70-90 sec
6Pelvic Tilt Into Bridge 310-15 70-90 sec
7Leg Lift 310-15 70-90 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
51 min
4×12
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 5 T 634 scores 460 kcal
Workout #2
58 min
4×12
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 6.5 T 605 scores 430 kcal
Workout #3
56 min
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
> 8.69 T 474 scores 340 kcal

They picked up this program

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