Fat Burning » 3 тренировки в неделю  для сжигания жира (двойной цикл)

Fat Burning » 3 тренировки в неделю для сжигания жира (двойной цикл)

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 (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
1Narrow Stance Hack Squats 38-12 30-60 sec
2Leg Press 212-15 30-50 sec
3Lying Leg Curls 28-12 30-50 sec
4Standing Calf Raises 325-30 40-50 sec
5Seated Calf Raise 325-30 40-50 sec
2 day (rest)
3 day
1Incline Dumbbell Press 38-12 30-60 sec
2Dumbbell Shoulder Press 38-12 30-60 sec
3Standing Inner-Biceps Curl 315-20 50-60 sec
4Разведение рук с гантелями в стороны в наклоне 215-20 50-70 sec
5Triceps Pushdown 212-15 30-50 sec
6Cable Crunch 38-12 30-60 sec
4 day (rest)
5 day
1Dumbbell Lunges 312-15 30-50 sec
2Smith Machine Squat 28-12 30-50 sec
3Barbell Deadlift 38-12 30-60 sec
4Lying Leg Curls 212-15 30-50 sec
5Standing Calf Raises 325-30 40-50 sec
6Seated Calf Raise 325-30 40-50 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
26 min
3×12
Rest: 30 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 30 sec
heavy
3×25
Rest: 40 sec
very hard
3×25
Rest: 40 sec
very hard
> 12.38 T 338 scores 240 kcal
Workout #2
32 min
3×12
Rest: 30 sec
heavy
3×12
Rest: 30 sec
heavy
3×20
Rest: 50 sec
heavy
2×12
Rest: 40 sec
heavy
3×12
Rest: 30 sec
heavy
> 3.73 T 461 scores 330 kcal
Workout #3
32 min
3×12
Rest: 40 sec
heavy
2×12
Rest: 30 sec
heavy
3×12
Rest: 30 sec
heavy
2×12
Rest: 40 sec
heavy
3×25
Rest: 40 sec
very hard
3×25
Rest: 40 sec
very hard
> 11.08 T 437 scores 310 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
1Barbell Bench Press - Medium Grip 38-12 30-60 sec
2Incline Dumbbell Flyes 212-15 30-50 sec
3Smith Machine Overhead Shoulder Press 28-12 30-50 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 212-15 30-50 sec
5Подтягивания широким хватом к груди 26-10 (+max) 60 sec
6Crunches 315-20 (+max) 60 sec
2 day (rest)
3 day
1Barbell Full Squat 38-12 30-60 sec
2Leg Extensions 212-15 30-50 sec
3Barbell Deadlift 28-12 30-50 sec
4Standing Calf Raises 325-30 40-50 sec
5Seated Calf Raise 325-30 40-50 sec
4 day (rest)
5 day
1Wide-Grip Lat Pulldown 38-12 30-60 sec
2Seated Cable Rows 28-12 30-50 sec
3One-Arm Dumbbell Row 28-12 30-50 sec
4Seated Dumbbell Curl 28-12 30-50 sec
5Hammer Curls 28-12 30-50 sec
6Leg Pull-In 315-20 (+max) 60 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
31 min
3×12
Rest: 30 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 30 sec
heavy
3×15 max
Rest: 60 sec
to failure
> 3.07 T 521 scores 370 kcal
Workout #2
26 min
3×12
Rest: 30 sec
heavy
2×12
Rest: 40 sec
heavy
2×12
Rest: 30 sec
heavy
3×25
Rest: 40 sec
very hard
3×25
Rest: 40 sec
very hard
> 10.96 T 336 scores 240 kcal
Workout #3
30 min
3×12
Rest: 30 sec
heavy
2×12
Rest: 30 sec
heavy
2×12
Rest: 30 sec
heavy
2×12
Rest: 30 sec
heavy
2×12
Rest: 30 sec
heavy
3×15 max
Rest: 60 sec
to failure
> 3.57 T 426 scores 310 kcal

They picked up this program

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