Fat Burning » Пампинг программа на сушку для мужчин

Fat Burning » Пампинг программа на сушку 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 «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 Full Squat 510-15 90-110 sec
2Подтягивания широким хватом к груди 510-15 90-110 sec
3Seated Calf Raise 510-15 90-110 sec
4Leg Extensions 615-20 90-110 sec
5Butterfly 610-12 90-110 sec
6Seated Calf Raise 510-15 90-110 sec
7Lying Leg Curls 515-20 90-110 sec
8Barbell Curl 610-12 90-110 sec
9Seated Calf Raise 510-15 90-110 sec
2 day (rest)
3 day
1Dumbbell Flyes 510-15 90-110 sec
2Seated Calf Raise 510-15 90-110 sec
3Incline Dumbbell Press 615-20 90-110 sec
4Hyperextensions (Back Extensions) 610-12 90-110 sec
5Cable Crossover 515-20 90-110 sec
6Close-Grip Front Lat Pulldown 510-15 90-110 sec
7Hanging Leg Raise 510-15 90-110 sec
4 day (rest)
5 day
1Seated Cable Rows 510-15 90-110 sec
2Triceps Pushdown - Rope Attachment 510-15 90-110 sec
3Close-Grip Front Lat Pulldown 515-20 90-110 sec
4Bent-Arm Barbell Pullover 510-15 90-110 sec
5Bent Over Barbell Row 515-20 90-110 sec
6Power Partials 510-15 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 16 workouts

Workout #1
118 min
5×12
Rest: 110 sec
heavy
5×12
Rest: 110 sec
heavy
6×15
Rest: 110 sec
heavy
6×12
Rest: 110 sec
heavy
5×10
Rest: 90 sec
heavy
5×15
Rest: 110 sec
heavy
6×12
Rest: 110 sec
heavy
5×15
Rest: 110 sec
heavy
> 23.55 T 1262 scores 910 kcal
Workout #2
92 min
5×12
Rest: 110 sec
heavy
5×12
Rest: 110 sec
heavy
6×15
Rest: 110 sec
heavy
6×12
Rest: 110 sec
heavy
5×15
Rest: 110 sec
heavy
5×12
Rest: 110 sec
heavy
5×12
Rest: 110 sec
heavy
> 9.29 T 1115 scores 800 kcal
Workout #3
76 min
5×12
Rest: 110 sec
heavy
5×12
Rest: 110 sec
heavy
5×15
Rest: 110 sec
heavy
5×12
Rest: 110 sec
heavy
5×15
Rest: 110 sec
heavy
5×12
Rest: 110 sec
heavy
> 11.09 T 1096 scores 790 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
1Barbell Full Squat 58-12 90 sec
2 Stiff-Legged Barbell Deadlift (a)410-15 90 sec
3Standing Barbell Calf Raise (a)410-15 90 sec
4Barbell Bench Press - Medium Grip 410-15 90 sec
5Incline Dumbbell Press (b)410-15 90 sec
6Dumbbell Flyes (b)410-15 90 sec
2 day (rest)
3 day
1Close-Grip Barbell Bench Press (a)410-15 90 sec
2Barbell Curl (a)410-15 90 sec
3Hammer Curls (b)58-12 90 sec
4Standing Overhead Barbell Triceps Extension (b)58-12 90 sec
5Hanging Pike (c)510-15 (+max) 100 sec
6Bicycle Crunches (c)510-15 (+max) 100 sec
4 day (rest)
5 day
1Подтягивания широким хватом к груди 510-15 (+max) 100 sec
2Bent Over Barbell Row (a)410-15 90 sec
3Seated Cable Rows (a)410-15 90 sec
4Dumbbell Shoulder Press (b)310-15 70-90 sec
5Arnold Dumbbell Press (b)310-15 70-90 sec
6Upright Barbell Row (c)310-15 70-90 sec
7Power Partials (c)310-15 70-90 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
58 min
5×12
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
4×10
Rest: 90 sec
heavy
> 11.98 T 857 scores 620 kcal
Workout #2
65 min
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
5×12
Rest: 90 sec
heavy
5×8
Rest: 100 sec
to failure
5×10 max
Rest: 100 sec
to failure
> 4.46 T 684 scores 490 kcal
Workout #3
63 min
4×10
Rest: 90 sec
heavy
4×10
Rest: 90 sec
heavy
3×12
Rest: 90 sec
heavy
3×12
Rest: 90 sec
heavy
3×12
Rest: 90 sec
heavy
3×12
Rest: 90 sec
heavy
> 5.92 T 1080 scores 780 kcal

They picked up this program

May 28 19:16
Aug 18 14:42

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