Fat Burning »  Fullbody в тренажерном зале для новичков

Fat Burning » Fullbody в тренажерном зале для новичков

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 Incline Bench Press Medium-Grip 210-12 40-60 sec
2Leg Press 210-12 40-60 sec
3Wide-Grip Lat Pulldown 210-12 40-60 sec
4Seated Calf Raise 215-20 40-50 sec
5Upright Barbell Row 210-12 40-60 sec
6Barbell Curl 210-12 40-60 sec
7Triceps Pushdown 210-12 40-60 sec
8Decline Crunch 210-25 40-90 sec
2 day (rest)
3 day
1Dumbbell Flyes 210-12 40-60 sec
2Barbell Full Squat 210-12 40-60 sec
3Bent Over Barbell Row 210-12 40-60 sec
4Standing Calf Raises 215-20 40-50 sec
5Standing Military Press 210-12 40-60 sec
6Seated Dumbbell Curl 210-12 40-60 sec
7Dumbbell One-Arm Triceps Extension 210-12 40-60 sec
8Hanging Leg Raise 210-25 40-90 sec
4 day (rest)
5 day
1Barbell Incline Bench Press Medium-Grip 210-12 40-60 sec
2Leg Extensions 210-12 40-60 sec
3Seated Cable Rows 210-12 40-60 sec
4Dumbbell Seated One-Leg Calf Raise 215-20 40-50 sec
5Power Partials 210-12 40-60 sec
6Preacher Curl 210-12 40-60 sec
7Weighted Bench Dip 210-12 40-60 sec
8Hanging Leg Raise 210-25 40-90 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
40 min
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×15
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×10
Rest: 90 sec
very hard
> 7.76 T 458 scores 330 kcal
Workout #2
40 min
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×15
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×10
Rest: 90 sec
very hard
> 5.46 T 451 scores 320 kcal
Workout #3
40 min
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×15
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 40 sec
heavy
2×10
Rest: 90 sec
very hard
> 4.58 T 453 scores 330 kcal

They picked up this program

Aug 17 13:17
Feb 27 22:38
Aug 15 22:13
Apr 26 14:31
Jun 13 08:50
Apr 22 00:28
Apr 12 23:02
Apr 11 01:15
Jul 24 14:57
Apr 9 23:11
Apr 7 23:00
Jul 30 11:03
Apr 25 18:33
Jul 6 11:36
Apr 1 23:00
Mar 31 20:45
Mar 31 21:22

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