Fat Burning » Домашний комплекс упражнений для мужчин

Fat Burning » Домашний комплекс упражнений для мужчин

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 «12 тренировок»

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
1Crunches (a)412-20 90-110 sec
2Push-Up Wide (a)412-20 90-110 sec
3Dumbbell Squat (a)412-20 90-110 sec
4Standing Palms-In Dumbbell Press (a)412-20 90-110 sec
5Dumbbell Alternate Bicep Curl (a)412-20 90-110 sec
6Bent Over Two-Dumbbell Row (a)412-20 90-110 sec
7Bent-Arm Dumbbell Pullover (a)412-20 90-110 sec
8Power Partials (a)412-20 90-110 sec
2 day (rest)
3 day
1Подъём ног в упоре сидя (a)412-20 90-110 sec
2Bench Dips (a)412-20 90-110 sec
3Dumbbell Lunges (a)412-20 90-110 sec
4One-Arm Dumbbell Row (a)412-20 90-110 sec
5Stiff-Legged Dumbbell Deadlift (a)412-20 90-110 sec
6Standing Dumbbell Upright Row (a)412-20 90-110 sec
7Standing Dumbbell Triceps Extension (a)412-20 90-110 sec
8Hammer Curls (a)412-20 90-110 sec
4 day (rest)
5 day
1Leg Pull-In (a)412-20 90-110 sec
2Plie Dumbbell Squat (a)412-20 90-110 sec
3Pushups (Close and Wide Hand Positions) (a)412-20 90-110 sec
4Front Dumbbell Raise (a)412-20 90-110 sec
5Dumbbell Step Ups (a)412-20 90-110 sec
6Разведение рук с гантелями в стороны в наклоне (a)412-20 90-110 sec
7Standing Bent-Over Two-Arm Dumbbell Triceps Extension (a)412-20 90-110 sec
8Concentration Curls (a)412-20 90-110 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
88 min
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
> 5.52 T 1144 scores 820 kcal
Workout #2
88 min
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
> 6.96 T 907 scores 650 kcal
Workout #3
88 min
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
4×20
Rest: 110 sec
heavy
> 4.56 T 934 scores 670 kcal

2 «16 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Crunches 310-15 90 sec
2Barbell Full Squat 56-10 70-90 sec
3Dumbbell Step Ups 310-15 90 sec
4Stiff-Legged Dumbbell Deadlift 48-12 90 sec
5Standing Military Press 56-10 70-90 sec
6Dumbbell Shoulder Press 48-12 90 sec
7Power Partials 310-15 90 sec
2 day (rest)
3 day
1Good Morning 410-15 70-90 sec
2Hanging Leg Raise 410-15 70-90 sec
3Chin-Up 410-15 70-90 sec
4Push-Up Wide 410-15 70-90 sec
5Dumbbell Lunges 410-15 70-90 sec
6One-Arm Dumbbell Row 410-15 70-90 sec
7Upright Barbell Row 410-15 70-90 sec
8Bent-Arm Dumbbell Pullover 410-15 70-90 sec
4 day (rest)
5 day
1Incline Dumbbell Press 48-12 90 sec
2Dumbbell Flyes 310-15 90 sec
3Подтягивания широким хватом к груди 48-12 90 sec
4Bent Over Barbell Row 48-12 90 sec
5Bench Dips 48-12 90 sec
6Standing Dumbbell Triceps Extension 310-15 90 sec
7Barbell Curl 48-12 90 sec
8Alternate Hammer Curl 310-15 90 sec
6 day (rest)
7 day
1Clean Deadlift 56-10 70-90 sec
2Rope Jumping 3120 sec 90 sec
3Barbell Bench Press - Medium Grip 56-10 70-90 sec
4Rope Jumping 3120 sec 90 sec
5Подъём ног в упоре сидя 310-15 90 sec
6Rope Jumping 3120 sec 90 sec
8 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 16 workouts

Workout #1
65 min
3×15
Rest: 90 sec
very hard
5×6
Rest: 90 sec
heavy
3×15
Rest: 90 sec
very hard
4×12
Rest: 90 sec
very hard
5×6
Rest: 90 sec
heavy
4×12
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
> 5.99 T 1018 scores 730 kcal
Workout #2
75 min
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×13
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
> 3.66 T 1160 scores 830 kcal
Workout #3
71 min
4×12
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
4×12
Rest: 90 sec
very hard
4×12
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
4×12
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
> 5.69 T 1052 scores 760 kcal

They picked up this program

May 17 17:18
May 24 10:47
May 21 08:29
Apr 22 16:02

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