Fat Burning » Программа на рельеф для новичков

Fat Burning » Программа на рельеф для новичков

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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
1Barbell Bench Press - Medium Grip 310-15 70-90 sec
2Incline Dumbbell Flyes 310-15 70-90 sec
3Butterfly 310-15 70-90 sec
4Dips - Triceps Version 412-20 (+max) 120 sec
5Power Partials 315-20 70-90 sec
6Standing Military Press 48-12 70-90 sec
7Upright Barbell Row 310-15 70-90 sec
2 day (rest)
3 day
1Clean Deadlift 36-10 70-90 sec
2Подтягивания широким хватом к груди 412-20 (+max) 120 sec
3Wide-Grip Lat Pulldown 310-15 70-90 sec
4Straight-Arm Pulldown 310-15 70-90 sec
5Bent Over Barbell Row 36-10 70-90 sec
6Seated Cable Rows 315-20 70-90 sec
7Barbell Shrug 48-12 70-90 sec
8Hyperextensions (Back Extensions) 412-20 (+max) 120 sec
4 day (rest)
5 day
1Close-Grip Barbell Bench Press 48-12 70-90 sec
2Lying Close-Grip Barbell Triceps Extension Behind The Head 310-15 70-90 sec
3Dumbbell One-Arm Triceps Extension 310-15 70-90 sec
4Preacher Curl 310-15 70-90 sec
5Hammer Curls 310-15 70-90 sec
6 day (rest)
7 day
1Front Barbell Squat 36-10 70-90 sec
2Narrow Stance Leg Press 310-15 70-90 sec
3Barbell Lunge 310-15 70-90 sec
4Thigh Adductor 315-20 70-90 sec
5Lying Leg Curls 310-15 70-90 sec
6Standing Calf Raises 310-15 70-90 sec
8 day (rest)
When activated, it will be charged 8 points

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
62 min
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
4×20 max
Rest: 120 sec
to failure
3×20
Rest: 90 sec
heavy
4×8
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
> 6.27 T 851 scores 610 kcal
Workout #2
73 min
3×10
Rest: 90 sec
moderate
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×10
Rest: 90 sec
moderate
3×20
Rest: 90 sec
heavy
4×8
Rest: 90 sec
heavy
4×20 max
Rest: 120 sec
to failure
> 9.7 T 975 scores 700 kcal
Workout #3
42 min
4×8
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
3×15
Rest: 90 sec
heavy
> 3.87 T 353 scores 250 kcal

They picked up this program

Feb 17 16:41
Feb 13 10:17
Feb 14 17:23
Feb 15 19:12
Feb 16 09:54
Feb 2 23:01
Jan 30 11:18
Feb 16 16:01

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