Fat Burning » Программа тренировок для девушек: средний уровень подготовки

Fat Burning » Программа тренировок для девушек: средний уровень подготовки

Intermediate

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чтобы тренироваться по этой программе

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Автор программы

The content of of the program

1 «12 тренировок (1 цикл)»

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 Squat 515-20 60-90 sec
2Leg Press 420-25 60-90 sec
3Barbell Lunge 515-20 60-90 sec
4 Stiff-Legged Barbell Deadlift 515-20 60-90 sec
5Hanging Leg Raise 512-18 (+max) 60 sec
6Running, Treadmill 140 min 120 sec
2 day (rest)
3 day
1Close-Grip Front Lat Pulldown 515-20 60-90 sec
2One-Arm Dumbbell Row 515-20 60-90 sec
3Seated Cable Rows 515-20 60-90 sec
4Upright Barbell Row 515-20 60-90 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 515-20 60-90 sec
6Hanging Leg Raise 512-18 (+max) 60 sec
7Bicycling 140 min 120 sec
4 day (rest)
5 day
1Barbell Squat 515-20 60-90 sec
2 Stiff-Legged Barbell Deadlift 515-20 60-90 sec
3Barbell Incline Bench Press Medium-Grip 515-20 60-90 sec
4Bent-Arm Dumbbell Pullover 515-20 60-90 sec
5Hanging Leg Raise 512-18 (+max) 60 sec
6Running, Treadmill 140 min 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
85 min
5×15
Rest: 60 sec
heavy
4×25
Rest: 60 sec
heavy
5×20
Rest: 60 sec
heavy
5×15
Rest: 60 sec
heavy
5×18 max
Rest: 60 sec
to failure
1×40 min
Rest: 120 sec
heavy
> 15.18 T 1442 scores 1040 kcal
Workout #2
94 min
5×15
Rest: 60 sec
heavy
5×15
Rest: 60 sec
heavy
5×20
Rest: 60 sec
heavy
5×15
Rest: 60 sec
heavy
5×18 max
Rest: 60 sec
to failure
1×40 min
Rest: 120 sec
heavy
> 10.54 T 1407 scores 1010 kcal
Workout #3
85 min
5×15
Rest: 60 sec
heavy
5×15
Rest: 60 sec
heavy
5×15
Rest: 60 sec
heavy
5×18 max
Rest: 60 sec
to failure
1×40 min
Rest: 120 sec
heavy
> 9.31 T 1567 scores 1130 kcal

2 «12 тренировок (2 цикл)»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Close-Grip EZ Bar Curl 310-15 50-90 sec
2Dumbbell Bicep Curl 38-12 60-90 sec
3Close-Grip Barbell Bench Press 38-12 60-90 sec
4Decline EZ Bar Triceps Extension 310-15 50-90 sec
5Seated Barbell Military Press 310-15 50-90 sec
6Разведение рук с гантелями в стороны в наклоне 310-15 50-90 sec
2 day (rest)
3 day
1Barbell Full Squat 38-12 60-90 sec
2Lying Leg Curls 310-15 50-90 sec
3Barbell Lunge 310-15 50-90 sec
4Thigh Adductor 310-15 50-90 sec
5Seated Calf Raise 312-18 60-70 sec
4 day (rest)
5 day
1Barbell Incline Bench Press Medium-Grip 310-15 50-90 sec
2Dumbbell Flyes 310-15 50-90 sec
3Seated Cable Rows 310-15 50-90 sec
4Sumo Deadlift 310-15 50-90 sec
5Good Morning 310-15 50-90 sec
6Crunches 310-15 50-90 sec
7Bent-Knee Hip Raise 310-15 (+max) 40 sec
6 day (rest)
7 day
8 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
48 min
3×10
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
> 3.53 T 582 scores 420 kcal
Workout #2
39 min
3×8
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×12
Rest: 70 sec
very hard
> 5.82 T 460 scores 330 kcal
Workout #3
53 min
3×10
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×10
Rest: 90 sec
very hard
3×20 max
Rest: 40 sec
to failure
> 3.45 T 769 scores 550 kcal

They picked up this program

May 3 09:51
Sep 11 17:00
Aug 14 18:10
Jun 10 15:51
Sep 9 18:07
Sep 12 21:07
Aug 18 21:42
Sep 17 07:50
Jul 21 12:42
Jul 20 12:31
Aug 13 15:47
Jul 16 13:57
Sep 12 22:36
Jun 18 20:46
Jun 12 11:42
Jun 25 13:51
Jun 2 16:43

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