Fat Burning » 5 дней для сушки тела

Fat Burning » 5 дней для сушки тела

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 «20 тренировок»

Duration in days: 26 Amount of training days: 20 Rest days: 6
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
1Standing Military Press 312-15 40-60 sec
2Standing Barbell Press Behind Neck 312-15 40-60 sec
3Power Partials 312-15 40-60 sec
4Front Two-Dumbbell Raise 312-15 40-60 sec
5Upright Barbell Row 312-15 40-60 sec
6Разведение рук с гантелями в стороны в наклоне 312-15 40-60 sec
7Seated Flat Bench Leg Pull-In 412-18 (+max) 60 sec
2 day
1Barbell Full Squat 312-15 40-60 sec
2Barbell Deadlift 312-15 40-60 sec
3Leg Extensions 315-20 40-60 sec
4Standing Leg Curl 315-20 40-60 sec
5Standing Calf Raises 315-20 40-60 sec
3 day
1Clean Deadlift 38-12 40-60 sec
2Bent Over Barbell Row 312-15 40-60 sec
3Подтягивания широким хватом к груди 312-15 40-60 sec
4Hyperextensions (Back Extensions) 312-15 40-60 sec
5Seated Cable Rows 312-15 40-60 sec
6Crunches 412-18 (+max) 60 sec
4 day
1Barbell Bench Press - Medium Grip 38-12 40-60 sec
2Incline Dumbbell Press 312-15 40-60 sec
3Dumbbell Flyes 315-20 40-60 sec
4Cable Crossover 315-20 40-60 sec
5Hanging Leg Raise 412-18 (+max) 60 sec
5 day
1Close-Grip Barbell Bench Press 38-12 40-60 sec
2Dips - Triceps Version 312-15 40-60 sec
3Seated Triceps Press 38-12 40-60 sec
4Barbell Curl 38-12 40-60 sec
5Preacher Curl 312-15 40-60 sec
6Alternate Incline Dumbbell Curl 312-15 40-60 sec
6 day (rest)
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 20 workouts

Workout #1
46 min
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
4×8
Rest: 60 sec
to failure
> 3.82 T 755 scores 540 kcal
Workout #2
33 min
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×15
Rest: 60 sec
very hard
3×15
Rest: 60 sec
very hard
3×15
Rest: 60 sec
very hard
> 10.78 T 450 scores 320 kcal
Workout #3
40 min
3×12
Rest: 50 sec
heavy
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
3×12
Rest: 60 sec
heavy
4×12 max
Rest: 60 sec
to failure
> 5.15 T 710 scores 510 kcal

They picked up this program

Jul 12 19:49
Jul 15 09:37
Jun 30 14:10
Jul 16 19:39
May 3 09:04
Apr 26 14:31
Jul 16 17:48
Apr 25 09:22
Jul 12 15:33
May 3 10:55
Apr 23 11:02
Apr 25 14:06
Jun 17 07:25
Apr 16 16:26
Apr 10 16:28
Apr 25 18:33
Mar 31 13:22
Mar 27 23:00

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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