Fat Burning »  Программа тренировок для рельефа тела

Fat Burning » Программа тренировок для рельефа тела

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 «24 тренировки»

Duration in days: 27 Amount of training days: 24 Rest days: 3
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
1Incline Dumbbell Press 410-15 70-80 sec
2Dumbbell Bench Press 38-12 70-80 sec
3Incline Dumbbell Flyes 38-12 70-80 sec
4Butterfly 38-12 70-80 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 410-15 70-80 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 410-15 70-80 sec
7Triceps Pushdown - Rope Attachment 38-12 70-80 sec
8Triceps Pushdown 38-12 70-80 sec
9Cable Crunch 420-25 70 sec
10Hanging Leg Raise 420-25 70 sec
11Hanging Leg Raise 420-25 70 sec
2 day
1Pullups 410-15 70-80 sec
2Pullups 410-15 70-80 sec
3Seated Cable Rows 38-12 70-80 sec
4Wide-Grip Lat Pulldown 410-15 70-80 sec
5Hyperextensions (Back Extensions) 38-12 70-80 sec
6Concentration Curls 410-15 70-80 sec
7Close-Grip EZ Bar Curl 38-12 70-80 sec
3 day
1Barbell Full Squat 410-15 70-80 sec
2Leg Extensions 38-12 70-80 sec
3Lying Leg Curls 410-15 70-80 sec
4Barbell Deadlift 38-12 70-80 sec
5Seated Calf Raise 38-12 70-80 sec
6Dumbbell Shoulder Press 410-15 70-80 sec
7Standing Low-Pulley Deltoid Raise 38-12 70-80 sec
8Cable Seated Lateral Raise 38-12 70-80 sec
9Smith Machine Shrug 410-15 70-80 sec
10Smith Machine Shrug 410-15 70-80 sec
11Cable Seated Crunch 420-25 70 sec
12Hanging Leg Raise 420-25 70 sec
13Hanging Leg Raise 420-25 70 sec
4 day
1Incline Dumbbell Bench With Palms Facing In 410-15 70-80 sec
2Dumbbell Bench Press 38-12 70-80 sec
3Dumbbell Flyes 38-12 70-80 sec
4Cable Crossover 38-12 70-80 sec
5Reverse Grip Triceps Pushdown 410-15 70-80 sec
6Tricep Dumbbell Kickback 38-12 70-80 sec
7Seated Triceps Press 38-12 70-80 sec
8Weighted Sit-Ups - With Bands 420-25 70 sec
9Leg Pull-In 420-25 70 sec
5 day
1Wide-Grip Lat Pulldown 410-15 70-80 sec
2One-Arm Dumbbell Row 38-12 70-80 sec
3Good Morning 38-12 70-80 sec
4Bent Over Two-Dumbbell Row 38-12 70-80 sec
5Preacher Curl 410-15 70-80 sec
6Dumbbell Bicep Curl 38-12 70-80 sec
6 day
1Leg Press 410-15 70-80 sec
2Dumbbell Lunges 38-12 70-80 sec
3Lying Leg Curls 410-15 70-80 sec
4Barbell Deadlift 38-12 70-80 sec
5Standing Calf Raises 38-12 70-80 sec
6Smith Machine Overhead Shoulder Press 410-15 70-80 sec
7Smith Machine Overhead Shoulder Press 410-15 70-80 sec
8Power Partials 38-12 70-80 sec
9Seated Bent-Over Rear Delt Raise 38-12 70-80 sec
10Upright Cable Row 38-12 70-80 sec
11Weighted Sit-Ups - With Bands 420-25 70 sec
12Leg Pull-In 420-25 70 sec
7 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 24 workouts

Workout #1
87 min
4×15
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
4×20
Rest: 70 sec
heavy
4×20
Rest: 70 sec
heavy
4×25
Rest: 70 sec
heavy
> 9.01 T 1035 scores 740 kcal
Workout #2
57 min
4×15
Rest: 80 sec
heavy
4×12
Rest: 70 sec
heavy
3×8
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
> 4.36 T 840 scores 600 kcal
Workout #3
105 min
4×15
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
3×8
Rest: 80 sec
heavy
4×15
Rest: 80 sec
heavy
4×12
Rest: 70 sec
heavy
4×20
Rest: 70 sec
heavy
4×20
Rest: 70 sec
heavy
4×25
Rest: 70 sec
heavy
> 18.18 T 1373 scores 980 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
1Snatch 310-15 90 sec
2Dumbbell Bench Press 310-15 90 sec
3Barbell Incline Bench Press Medium-Grip 310-15 90 sec
4Bent Over Barbell Row 310-15 90 sec
5Dips - Triceps Version 310-15 90 sec
6Dips - Triceps Version 310-15 90 sec
7Pullups 310-15 90 sec
8Pullups 310-15 90 sec
2 day (rest)
3 day
1Clean 310-15 90 sec
2Barbell Full Squat 310-15 90 sec
3Butt Lift (Bridge) 310-15 90 sec
4Split Squats 310-15 90 sec
5Split Squats 310-15 90 sec
6 Stiff-Legged Barbell Deadlift 310-15 90 sec
7Barbell Step Ups 310-15 90 sec
4 day (rest)
5 day
1Push Press 310-15 90 sec
2Clean Deadlift 310-15 90 sec
3Smith Machine Shrug 310-15 90 sec
4Smith Machine Shrug 310-15 90 sec
5Front Two-Dumbbell Raise 310-15 90 sec
6Cable Preacher Curl 310-15 90 sec
7Preacher Curl 310-15 90 sec
8Alternate Incline Dumbbell Curl 310-15 90 sec
9Dips - Triceps Version 310-15 90 sec
10Dips - Triceps Version 310-15 90 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
64 min
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
> 4.55 T 1075 scores 770 kcal
Workout #2
56 min
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
> 5.02 T 853 scores 610 kcal
Workout #3
80 min
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
> 10.35 T 1094 scores 780 kcal

They picked up this program

Jul 18 23:33
Mar 2 15:35
Apr 18 15:53
Jul 21 10:06
Jul 20 11:48
May 27 12:38
Nov 9 14:52
Oct 23 06:00
Oct 2 12:01
Sep 16 13:20
Jan 20 23:40
Aug 19 17:11
Aug 9 19:18
Aug 3 17:38
Jul 10 09:11
Jul 5 11:44
Jul 22 12:02
Jun 22 16:39
Jul 12 23:46
May 7 08:59

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