Fat Burning » Сплит для рельефного тела на 3 дня в неделю

Fat Burning » Сплит для рельефного тела на 3 дня в неделю

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 (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 Bench Press - Medium Grip 28-12 50-70 sec
2Standing Military Press 28-12 50-70 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 210-15 45-60 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 210-15 45-60 sec
5Pullups 210-15 (+max) 50 sec
6Pullups 210-15 (+max) 50 sec
7Bent Over Barbell Row 210-15 45-60 sec
8Bicycling, Stationary 15 min-10 min 60 sec
2 day (rest)
3 day
1Close-Grip EZ Bar Curl 28-12 50-70 sec
2Hammer Curls 210-15 45-60 sec
3Seated Calf Raise 210-15 45-60 sec
4Barbell Deadlift 210-15 45-60 sec
5Narrow Stance Hack Squats 26-22 50-120 sec
4 day (rest)
5 day
1Incline Dumbbell Press 28-12 50-70 sec
2Dumbbell Shoulder Press 28-12 50-70 sec
3Dips - Triceps Version 28-12 50-70 sec
4Dips - Triceps Version 28-12 50-70 sec
5Wide-Grip Lat Pulldown 210-15 45-60 sec
6Clean Deadlift 23-8 90-120 sec
7Running, Treadmill 15 min-10 min 60 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
42 min
2×12
Rest: 50 sec
heavy
2×12
Rest: 50 sec
heavy
2×15 max
Rest: 50 sec
to failure
2×12 max
Rest: 50 sec
to failure
2×10
Rest: 50 sec
heavy
1×5 min
Rest: 60 sec
heavy
> 3.59 T 592 scores 420 kcal
Workout #2
28 min
2×12
Rest: 50 sec
heavy
2×10
Rest: 50 sec
heavy
2×10
Rest: 50 sec
heavy
2×10
Rest: 50 sec
heavy
1×8
Rest: 120 sec
very hard
1×20
Rest: 50 sec
heavy
> 4.85 T 282 scores 200 kcal
Workout #3
39 min
2×12
Rest: 50 sec
heavy
2×12
Rest: 50 sec
heavy
2×12
Rest: 50 sec
heavy
2×10
Rest: 60 sec
heavy
2×10
Rest: 50 sec
heavy
1×8
Rest: 100 sec
very hard
1×4
Rest: 120 sec
very hard
1×5 min
Rest: 60 sec
heavy
> 2.6 T 581 scores 420 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
1Dumbbell Alternate Bicep Curl 28-12 50-70 sec
2Plate Twist 312-15 (+max) 50 sec
3Plate Twist 312-15 (+max) 50 sec
4Calf Press On The Leg Press Machine 113-15 90 sec
5Lying Leg Curls 28-12 50-70 sec
6Barbell Full Squat 26-22 50-120 sec
7Bicycling, Stationary 110 min-20 min 60 sec
2 day (rest)
3 day
1Decline Barbell Bench Press 28-12 50-70 sec
2Machine Shoulder (Military) Press 28-12 50-70 sec
3Close-Grip Barbell Bench Press 210-15 45-60 sec
4Pullups 210-15 (+max) 50 sec
5Pullups 210-15 (+max) 50 sec
6Bent Over One-Arm Long Bar Row 210-15 45-60 sec
4 day (rest)
5 day
1Preacher Curl 28-12 50-70 sec
2Hammer Curls 210-15 45-60 sec
3Standing Calf Raises 113-15 90 sec
4 210-15 45-60 sec
5Leg Press 120-22 60-90 sec
6Decline Crunch 312-15 (+max) 50 sec
7Decline Crunch 312-15 (+max) 50 sec
8Decline Crunch 312-15 (+max) 50 sec
9Running, Treadmill 110 min-20 min 60 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
45 min
2×12
Rest: 50 sec
heavy
3×12 max
Rest: 50 sec
to failure
3×15 max
Rest: 50 sec
to failure
1×15
Tempo:
1/0/0/5
Rest:
90 sec
very hard
2×12
Rest: 50 sec
heavy
1×8
Rest: 120 sec
very hard
1×20
Rest: 50 sec
heavy
1×10 min
Rest: 60 sec
heavy
> 4.96 T 486 scores 350 kcal
Workout #2
31 min
2×12
Rest: 50 sec
heavy
2×12
Rest: 50 sec
heavy
2×10
Rest: 50 sec
heavy
2×15 max
Rest: 50 sec
to failure
2×12 max
Rest: 50 sec
to failure
2×10
Rest: 50 sec
heavy
> 3.09 T 524 scores 380 kcal
Workout #3
54 min
2×12
Rest: 50 sec
heavy
2×10
Rest: 50 sec
heavy
1×15
Tempo:
1/0/0/5
Rest:
90 sec
very hard
2×10
Rest: 50 sec
heavy
1×22
Rest: 60 sec
heavy
3×12 max
Rest: 50 sec
to failure
3×15 max
Rest: 50 sec
to failure
3×15 max
Rest: 50 sec
to failure
1×10 min
Rest: 60 sec
heavy
> 4.45 T 633 scores 450 kcal

They picked up this program

Nov 2 09:21
Aug 18 08:50
Oct 17 23:13
Oct 10 10:34
Dec 14 15:10

Установи приложение 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