Fat Burning » Тренировочный комплекс на рельеф 5 дней в неделю

Fat Burning » Тренировочный комплекс на рельеф 5 дней в неделю

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
1Barbell Bench Press - Medium Grip 412-15 60-90 sec
2Dumbbell Flyes 412-15 60-90 sec
3Dips - Triceps Version 412-15 60-90 sec
4Butterfly 412-15 60-90 sec
5Pushups 412-18 (+max) 50 sec
6Triceps Pushdown 412-15 60-90 sec
7Dumbbell Bench Press 412-15 60-90 sec
8One-Arm Dumbbell Row 412-15 60-90 sec
9Bench Dips 412-18 (+max) 50 sec
2 day
1Bicycling 140 min 1200 sec
3 day
1Barbell Full Squat 412-15 60-90 sec
2Leg Press 412-15 60-90 sec
3Dumbbell Lunges 412-15 60-90 sec
4Lying Leg Curls 412-15 60-90 sec
5Standing Military Press 412-15 60-90 sec
6Dumbbell Shoulder Press 412-15 60-90 sec
7Front Two-Dumbbell Raise 412-15 60-90 sec
8Power Partials 412-18 (+max) 50 sec
4 day
1Bicycling 140 min 1200 sec
5 day
1Bent Over Barbell Row 412-15 60-90 sec
2Pullups 412-18 (+max) 50 sec
3One-Arm Dumbbell Row 412-15 60-90 sec
4Close-Grip Front Lat Pulldown 412-15 60-90 sec
5Barbell Curl 412-15 60-90 sec
6Preacher Curl 412-15 60-90 sec
7Dumbbell Bicep Curl 412-15 60-90 sec
8Two-Arm Dumbbell Preacher Curl 412-15 60-90 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
80 min
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
4×18 max
Rest: 50 sec
to failure
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
4×18 max
Rest: 50 sec
to failure
> 8.68 T 1264 scores 910 kcal
Workout #2
62 min
1×40 min
Rest: 1200 sec
very hard
638 scores 460 kcal
Workout #3
73 min
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
1×15
Rest: 90 sec
very hard
1×14
Rest: 90 sec
very hard
1×13
Rest: 60 sec
moderate
1×12
Rest: 60 sec
moderate
4×18 max
Rest: 50 sec
to failure
> 14.53 T 1213 scores 870 kcal

They picked up this program

Sep 19 22:01
Sep 19 20:29
Sep 4 20:05
Sep 19 23:24
Jun 6 11:32
May 25 12:44
Apr 15 13:04
Mar 4 21:40
Mar 16 17:07
Mar 30 14:50
Feb 16 23:00
Feb 21 15:26

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Verified!
Maintenance
Beginner
12

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