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
7Chin-Up 518-25 40-60 sec
8Leg Press 520-30 40-90 sec
9Leg Extensions 518-25 40-60 sec
10Lying Leg Curls 518-25 40-60 sec
11Running, 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
4Pushups 518-25 40-60 sec
5Smith Machine Upright Row 518-25 40-60 sec
6Smith Machine Upright Row 518-25 40-60 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 518-25 40-60 sec
8Lying Close-Grip Barbell Triceps Extension Behind The Head 518-25 40-60 sec
9Reverse Grip Triceps Pushdown 518-25 40-60 sec
10Bench Dips 520-30 40-90 sec
11Barbell Full Squat 518-25 40-60 sec
12Clean Deadlift 518-25 40-60 sec
13Running, 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
3Decline Crunch 518-25 40-60 sec
4Decline Crunch 518-25 40-60 sec
5Dips - Chest Version 518-25 40-60 sec
6Hyperextensions (Back Extensions) 518-25 40-60 sec
7Pullups 518-25 40-60 sec
8Pullups 518-25 40-60 sec
9Seated Cable Rows 518-25 40-60 sec
10Standing Calf Raises 518-25 40-60 sec
11Seated Calf Raise 520-30 40-90 sec
12Running, 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
> 8 kg 897 scores 640 kcal
Workout #2
123 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
1×18
Rest: 50 sec
very hard
1×20
Rest: 60 sec
heavy
1×25
Rest: 50 sec
heavy
1×20
Rest: 60 sec
heavy
1×25
Rest: 50 sec
very hard
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
> 22.81 T 2150 scores 1540 kcal
Workout #3
49 min
1×45 min
Rest: 120 sec
very hard
> 8 kg 897 scores 640 kcal

They picked up this program

Aug 18 11:04
Nov 2 09:21
Feb 16 17:23
Jan 8 23:38
Apr 30 21:48
Apr 12 13:34
Jan 28 13:02
Sep 19 17:21
Aug 26 04:16
Jul 30 08:27
Jan 27 23:26
Aug 21 07:40
Oct 12 07:41
Jan 14 20:40
Jan 21 15:35
Sep 30 23:00
Jul 12 11:24
Aug 16 13:23
Jun 28 13:32

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