Fat Burning » Убойный рельеф: для девушек двойной мезоцикл

Fat Burning » Убойный рельеф: для девушек двойной мезоцикл

Expert

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 тренеровок (первая неделя)»

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
1Hyperextensions (Back Extensions) 212-15 (+max) 180 sec
2 48-12 110 sec
3Dumbbell Lunges 48-12 110 sec
4Seated Calf Raise 48-12 110 sec
5Power Partials 48-12 110 sec
6Разведение рук с гантелями в стороны в наклоне 48-12 110 sec
7Hanging Leg Raise 312-15 (+max) 110 sec
2 day (rest)
3 day
1Push-Up Wide 212-15 (+max) 180 sec
2Barbell Bench Press - Medium Grip 48-12 90-900 sec
3Incline Dumbbell Flyes 48-12 110 sec
4Dips - Triceps Version 48-12 90-900 sec
5Close-Grip EZ Bar Curl 48-12 90-900 sec
6Weighted Crunches 312-15 (+max) 110 sec
4 day (rest)
5 day
1Hyperextensions (Back Extensions) 212-15 (+max) 180 sec
2Barbell Deadlift 48-12 110 sec
3Dumbbell Rear Lunge 48-12 110 sec
4Close-Grip Front Lat Pulldown 48-12 110 sec
5One-Arm Dumbbell Row 48-12 110 sec
6Standing Calf Raises 48-12 110 sec
7Crunches 312-15 (+max) 110 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
72 min
2×12 max
Rest: 180 sec
to failure
4×8
Rest: 110 sec
heavy
4×8
Rest: 110 sec
heavy
4×8
Rest: 110 sec
heavy
4×8
Rest: 110 sec
heavy
3×12 max
Rest: 110 sec
to failure
> 4.74 T 759 scores 550 kcal
Workout #2
58 min
2×18 max
Rest: 180 sec
to failure
4×8
Rest: 90 sec
heavy
4×8
Rest: 110 sec
heavy
4×8
Rest: 90 sec
heavy
4×8
Rest: 90 sec
heavy
3×12 max
Rest: 110 sec
to failure
> 2.83 T 735 scores 530 kcal
Workout #3
72 min
2×12 max
Rest: 180 sec
to failure
4×8
Rest: 110 sec
heavy
4×8
Rest: 110 sec
heavy
4×8
Rest: 110 sec
heavy
4×8
Rest: 110 sec
heavy
4×8
Rest: 110 sec
heavy
3×12 max
Rest: 110 sec
to failure
> 6.86 T 752 scores 540 kcal

2 «12 тренеровок (вторая неделя)»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 515-20 100-120 sec
2Leg Press 420-25 100-120 sec
3Barbell Lunge 315-20 100-900 sec
4Barbell Deadlift 515-20 100-120 sec
5Hanging Leg Raise 515-20 100-120 sec
2 day (rest)
3 day
1Wide-Grip Lat Pulldown 515-20 100-120 sec
2One-Arm Dumbbell Row 515-20 100-120 sec
3Seated Cable Rows 515-20 100-120 sec
4Upright Barbell Row 315-20 100-900 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 515-20 100-120 sec
6Hanging Leg Raise 515-20 100-120 sec
4 day (rest)
5 day
1Barbell Full Squat 315-20 100-900 sec
2Barbell Deadlift 515-20 100-120 sec
3Incline Dumbbell Press 315-20 100-900 sec
4Bent-Arm Dumbbell Pullover 515-20 100-120 sec
5Hanging Leg Raise 515-20 100-120 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
102 min
5×20
Rest: 120 sec
heavy
4×20
Rest: 120 sec
heavy
3×15
Rest: 900 sec
heavy
5×20
Rest: 120 sec
heavy
5×20
Rest: 120 sec
heavy
> 17.04 T 711 scores 510 kcal
Workout #2
117 min
5×20
Rest: 120 sec
heavy
5×20
Rest: 120 sec
heavy
5×20
Rest: 120 sec
heavy
3×15
Rest: 900 sec
heavy
5×20
Rest: 120 sec
heavy
> 10.89 T 828 scores 600 kcal
Workout #3
139 min
3×15
Rest: 900 sec
heavy
5×20
Rest: 120 sec
heavy
3×15
Rest: 900 sec
heavy
5×20
Rest: 120 sec
heavy
5×20
Rest: 120 sec
heavy
> 8.73 T 709 scores 510 kcal

They picked up this program

Jul 13 12:53
Jul 10 13:20
Jul 8 18:39
Jun 6 02:41
Jun 6 12:28
Jun 25 13:51
May 23 18:35

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