Fat Burning » На рельеф: для мужчин в тренажерном зале

Fat Burning » На рельеф: для мужчин в тренажерном зале

Beginner

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
1Barbell Bench Press - Medium Grip 38-12 90-120 sec
2Разведение рук с гантелями в стороны в наклоне 210-15 90-120 sec
3Dumbbell Shoulder Press 210-15 90-120 sec
4Power Partials 210-15 90-120 sec
5Dumbbell Shrug 210-15 90-120 sec
2 day (rest)
3 day
1Barbell Full Squat 110-15 90-120 sec
2Leg Press 38-12 90-120 sec
3Standing Calf Raises 215-20 90-120 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 210-15 90-120 sec
5Concentration Curls 210-15 90-120 sec
6Hammer Curls 210-15 90-120 sec
4 day (rest)
5 day
1Clean Deadlift 38-12 90-120 sec
2Bent Over Barbell Row 38-12 90-120 sec
3Standing Overhead Barbell Triceps Extension 210-15 90-120 sec
4Hanging Leg Raise 38-12 90-120 sec
5Weighted Sit-Ups - With Bands 215-20 90-120 sec
6Decline Crunch 215-20 90-120 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
36 min
3×8
Rest: 120 sec
heavy
2×12
Rest: 90 sec
very hard
2×12
Rest: 90 sec
very hard
2×12
Rest: 90 sec
very hard
> 2.56 T 416 scores 300 kcal
Workout #2
41 min
1×15
Rest: 90 sec
very hard
3×8
Rest: 120 sec
heavy
2×20
Rest: 90 sec
heavy
2×12
Rest: 90 sec
very hard
2×12
Rest: 90 sec
very hard
> 6.68 T 412 scores 300 kcal
Workout #3
48 min
3×8
Rest: 120 sec
heavy
3×8
Rest: 120 sec
heavy
2×12
Rest: 90 sec
very hard
3×8
Rest: 120 sec
heavy
2×20
Rest: 90 sec
heavy
2×20
Rest: 90 sec
heavy
> 3.16 T 676 scores 480 kcal

They picked up this program

Nov 12 23:47
Aug 15 20:54
Jul 12 22:59
Jul 24 21:39
Oct 28 23:45
Apr 28 17:45
Apr 25 16:07
Apr 13 11:05
Apr 11 01:00
Apr 11 01:00
May 11 00:44
Mar 26 01:00
Jul 23 03:39
Apr 11 09:44
Mar 26 15:29
Mar 1 01:10
Mar 2 17:11
Mar 6 02:18

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