Fat Burning » На сушку: избавление от лишнего веса для мужчин

Fat Burning » На сушку: избавление от лишнего веса для мужчин

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 «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
1Running, Treadmill 120 min-30 min 180 sec
2Decline Crunch 320-30 40-50 sec
3Barbell Bench Press - Medium Grip 312-15 40-50 sec
4Incline Dumbbell Press 312-15 40-50 sec
5Butterfly 312-15 40-50 sec
6Close-Grip Front Lat Pulldown 312-15 40-50 sec
7Pullups 210-15 (+max) 50 sec
8Seated Cable Rows 312-15 40-50 sec
9Knee/Hip Raise On Parallel Bars 320-30 40-50 sec
10Running, Treadmill 15 min-10 min 120 sec
2 day (rest)
3 day
1Running, Treadmill 120 min-30 min 180 sec
2Crunches 330-60 40-50 sec
3Pushups 312-20 (+max) 50 sec
4Triceps Pushdown 312-15 40-50 sec
5Bent-Arm Dumbbell Pullover 312-15 40-50 sec
6 315-20 40-50 sec
7Clean Deadlift 2-315-20 40-60 sec
8Leg Extensions 315-20 40-50 sec
9Decline Reverse Crunch 320-30 40-50 sec
10Running, Treadmill 15 min-10 min 120 sec
4 day (rest)
5 day
1Running, Treadmill 120 min-30 min 180 sec
2Tuck Crunch 330-60 40-50 sec
3Barbell Curl 312-15 40-50 sec
4One-Arm Dumbbell Row 312-15 40-50 sec
5Incline Dumbbell Flyes 312-15 40-50 sec
6Leg Press 315-20 40-50 sec
7Plie Dumbbell Squat 315-20 40-50 sec
8Upright Barbell Row 312-15 40-50 sec
9Oblique Crunches - On The Floor 330-60 40-50 sec
10Running, Treadmill 15 min-10 min 120 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
76 min
1×20 min
Rest: 180 sec
heavy
3×30
Rest: 50 sec
very hard
3×15
Rest: 40 sec
heavy
3×15
Rest: 40 sec
heavy
3×15
Rest: 40 sec
heavy
3×15
Rest: 40 sec
heavy
2×15 max
Rest: 50 sec
to failure
3×15
Rest: 40 sec
heavy
3×30
Rest: 50 sec
very hard
1×5 min
Rest: 120 sec
heavy
> 7.64 T 1234 scores 890 kcal
Workout #2
77 min
1×20 min
Rest: 180 sec
heavy
3×60
Rest: 40 sec
heavy
3×20 max
Rest: 50 sec
to failure
3×15
Rest: 40 sec
heavy
3×15
Rest: 40 sec
heavy
3×15
Rest: 50 sec
heavy
2×20
Rest: 40 sec
heavy
3×15
Rest: 50 sec
heavy
3×30
Rest: 50 sec
very hard
1×5 min
Rest: 120 sec
heavy
> 6.97 T 1119 scores 800 kcal
Workout #3
77 min
1×20 min
Rest: 180 sec
heavy
3×60
Rest: 40 sec
heavy
3×15
Rest: 40 sec
heavy
3×15
Rest: 40 sec
heavy
3×15
Rest: 40 sec
heavy
3×15
Rest: 50 sec
heavy
3×15
Rest: 50 sec
heavy
3×15
Rest: 40 sec
heavy
3×60
Rest: 40 sec
heavy
1×5 min
Rest: 120 sec
heavy
> 9.17 T 1107 scores 800 kcal

They picked up this program

May 24 22:41
May 14 22:56
May 24 21:16
May 25 09:50
Feb 23 18:22
Apr 12 22:11
May 3 18:58
Mar 5 22:03
Apr 28 15:45
Apr 23 11:02
May 25 11:11
Apr 13 23:00
Apr 13 15:37
May 11 05:49
Apr 12 23:11
Apr 12 23:01
Apr 19 13:22
Apr 12 23:01

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