Fat Burning » Базовая программа тренировок для девушек в зале на рельеф

Fat Burning » Базовая программа тренировок для девушек в зале на рельеф

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
1Bodyweight Squat 38-12 45-70 sec
2Barbell Full Squat 510-12 50-70 sec
3Dumbbell Lunges 315-20 50-60 sec
4Leg Press 38-12 45-70 sec
5Butt Lift (Bridge) 315-20 50-60 sec
6 418-20 45-70 sec
2 day
1Running, Treadmill 110 min-15 min 120 sec
2Wide-Grip Lat Pulldown 38-12 45-70 sec
3Dumbbell Bicep Curl 38-12 45-70 sec
4Dumbbell Shoulder Press 38-12 45-70 sec
5Seated Cable Rows 38-12 45-70 sec
6Pushups 38-12 45-70 sec
3 day
1Bicycling, Stationary 110 min-15 min 120 sec
2Bicycle Crunches 315-20 50-60 sec
3Crunches 315-20 50-60 sec
4Hyperextensions (Back Extensions) 315-20 50-60 sec
5Oblique Crunches - On The Floor 48-12 45-60 sec
6Air Bike 48-12 45-60 sec
4 day
1Dumbbell Lunges 315-20 50-60 sec
2Butt Lift (Bridge) 315-20 50-60 sec
3Barbell Deadlift 38-12 45-70 sec
4Glute Kickback 418-20 45-70 sec
5Standing Calf Raises 315-20 50-60 sec
6Calf Press On The Leg Press Machine 38-12 45-70 sec
5 day
1Bicycling, Stationary 110 min-15 min 120 sec
2Machine Bench Press 38-12 45-70 sec
3Standing Military Press 38-12 45-70 sec
4Dumbbell Bicep Curl 38-12 45-70 sec
5Power Partials 315-20 50-60 sec
6Bench Dips 38-12 45-70 sec
7Pushups 38-12 45-70 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
39 min
3×8
Rest: 45 sec
heavy
5×10
Rest: 50 sec
heavy
3×15
Rest: 60 sec
heavy
3×12
Rest: 45 sec
heavy
3×15
Rest: 60 sec
heavy
4×20
Rest: 45 sec
heavy
> 7.5 T 721 scores 520 kcal
Workout #2
41 min
1×10 min
Rest: 120 sec
heavy
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
> 3.89 T 593 scores 430 kcal
Workout #3
45 min
1×10 min
Rest: 120 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
4×12
Rest: 45 sec
moderate
4×12
Rest: 45 sec
moderate
> 6 kg 375 scores 270 kcal

They picked up this program

May 3 09:51
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May 23 10:16
Apr 22 16:40
Apr 17 23:02
Apr 16 20:24
May 12 16:07
May 10 13:12
May 8 11:34
Feb 25 21:27
May 4 19:10
Feb 23 09:15
Apr 3 15:12
Apr 22 01:02

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