Fat Burning » 3-х дневный сплит на рельеф для женщин

Fat Burning » 3-х дневный сплит на рельеф для женщин

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
1Smith Machine Incline Bench Press 310-15 90-110 sec
2Dumbbell Flyes 310-15 90-110 sec
3Cable Crossover 315-20 70-110 sec
4Seated Side Lateral Raise 315-20 70-110 sec
5Reverse Machine Flyes 315-20 70-110 sec
6Smith Machine Overhead Shoulder Press 48-12 80-110 sec
7Reverse Crunch 315-20 70-110 sec
8Планка 310-15 90-110 sec
9Standing Calf Raises 310-15 90-110 sec
2 day (rest)
3 day
1Leg Extensions 315-20 70-110 sec
2Barbell Full Squat 48-12 80-110 sec
3Leg Press 410-15 100-1100 sec
4Barbell Lunge 315-20 70-110 sec
5Thigh Abductor 310-15 90-110 sec
6One-Legged Cable Kickback 315-20 70-110 sec
7Lying Leg Curls 410-15 100-1100 sec
8Barbell Deadlift 310-15 90-110 sec
9Standing Calf Raises 310-15 90-110 sec
4 day (rest)
5 day
1Подтягивания широким хватом к груди 48-12 80-110 sec
2Wide-Grip Lat Pulldown 310-15 90-110 sec
3Seated Cable Rows 48-12 80-110 sec
4One-Arm Dumbbell Row 48-12 80-110 sec
5Hyperextensions (Back Extensions) 512-18 90-110 sec
6Zottman Preacher Curl 48-12 80-110 sec
7Cable Hammer Curls - Rope Attachment 310-15 90-110 sec
8Smith Machine Close-Grip Bench Press 310-15 90-110 sec
6 day (rest)
7 day
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
79 min
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
3×20
Rest: 110 sec
moderate
3×20
Rest: 110 sec
moderate
3×20
Rest: 110 sec
moderate
4×12
Rest: 110 sec
heavy
3×20
Rest: 110 sec
moderate
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 7.29 T 740 scores 530 kcal
Workout #2
84 min
3×20
Rest: 110 sec
moderate
4×12
Rest: 110 sec
heavy
4×15
Rest: 110 sec
heavy
3×20
Rest: 110 sec
moderate
3×10
Rest: 90 sec
heavy
3×20
Rest: 110 sec
moderate
4×15
Rest: 110 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 17.88 T 760 scores 550 kcal
Workout #3
78 min
3×10
Rest: 90 sec
heavy
4×12
Rest: 110 sec
heavy
4×12
Rest: 110 sec
heavy
5×12
Rest: 90 sec
moderate
4×12
Rest: 110 sec
heavy
3×10
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 6.76 T 843 scores 610 kcal

They picked up this program

May 3 09:51
May 4 13:17
May 4 14:02
May 17 13:33
May 20 11:38
May 19 17:06
May 21 18:12
May 21 18:15
May 23 07:16
May 9 16:51
May 10 23:48
May 15 07:39
May 21 16:43
May 6 16:22
May 8 20:48
May 22 22:17
May 7 22:40
May 5 22:16
May 4 17:01

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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