Fat Burning » Программа тренировок для сушки мышц

Fat Burning » Программа тренировок для сушки мышц

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 тренировоки»

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
1Running, Treadmill 145 min 120 sec
2 day
1Running, Treadmill 115 min 180 sec
2Exercise Ball Crunch 530-40 (+max) 40-50 sec
3Incline Dumbbell Press 518-25 40-60 sec
4Incline Dumbbell Flyes 518-25 40-60 sec
5Seated Dumbbell Curl 518-25 40-60 sec
6Chin-Up 518-25 40-60 sec
7Leg Press 520-30 40-90 sec
8Leg Extensions 518-25 40-60 sec
9Lying Leg Curls 518-25 40-60 sec
10Running, Treadmill 115 min 180 sec
3 day
1Running, Treadmill 145 min 120 sec
4 day
1Running, Treadmill 115 min 180 sec
2Knee/Hip Raise On Parallel Bars 530-40 (+max) 40-50 sec
3Pushups 518-25 40-60 sec
4Smith Machine Upright Row 518-25 40-60 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 518-25 40-60 sec
6Reverse Grip Triceps Pushdown 518-25 40-60 sec
7Bench Dips 520-30 40-90 sec
8Barbell Full Squat 518-25 40-60 sec
9Clean Deadlift 518-25 40-60 sec
10Running, Treadmill 115 min 180 sec
5 day
1Running, Treadmill 145 min 120 sec
6 day
1Running, Treadmill 115 min 180 sec
2Decline Crunch 518-25 40-60 sec
3Dips - Chest Version 518-25 40-60 sec
4Hyperextensions (Back Extensions) 518-25 40-60 sec
5Pullups 518-25 40-60 sec
6Seated Cable Rows 518-25 40-60 sec
7Standing Calf Raises 518-25 40-60 sec
8Seated Calf Raise 520-30 40-90 sec
9Running, Treadmill 115 min 180 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
49 min
1×45 min
Rest: 120 sec
very hard
> 7 kg 897 scores 640 kcal
Workout #2
113 min
1×15 min
Rest: 180 sec
very hard
5×40 max
Rest: 40 sec
to failure
1×18
Rest: 45 sec
heavy
1×20
Rest: 50 sec
heavy
1×20
Rest: 45 sec
heavy
1×25
Rest: 50 sec
heavy
1×18
Rest: 50 sec
heavy
1×18
Rest: 45 sec
heavy
1×20
Rest: 50 sec
heavy
1×20
Rest: 45 sec
heavy
1×25
Rest: 50 sec
heavy
1×18
Rest: 50 sec
heavy
1×18
Rest: 45 sec
heavy
1×20
Rest: 50 sec
heavy
1×20
Rest: 45 sec
heavy
1×25
Rest: 50 sec
heavy
1×18
Rest: 50 sec
heavy
1×18
Rest: 45 sec
heavy
1×20
Rest: 50 sec
heavy
1×20
Rest: 45 sec
heavy
1×25
Rest: 50 sec
heavy
1×18
Rest: 50 sec
heavy
1×30
Rest: 70 sec
heavy
1×25
Rest: 60 sec
heavy
1×25
Rest: 50 sec
heavy
1×22
Rest: 90 sec
heavy
1×20
Rest: 90 sec
heavy
1×18
Rest: 45 sec
heavy
1×20
Rest: 50 sec
heavy
1×20
Rest: 45 sec
heavy
1×25
Rest: 50 sec
heavy
1×18
Rest: 50 sec
heavy
1×18
Rest: 45 sec
heavy
1×20
Rest: 50 sec
heavy
1×20
Rest: 45 sec
heavy
1×25
Rest: 50 sec
heavy
1×18
Rest: 50 sec
heavy
1×15 min
Rest: 180 sec
very hard
> 19.65 T 1937 scores 1390 kcal
Workout #3
49 min
1×45 min
Rest: 120 sec
very hard
> 7 kg 897 scores 640 kcal

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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