Fat Burning » Пять дней в неделю на рельеф в тренажерном зале

Fat Burning » Пять дней в неделю на рельеф в тренажерном зале

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: 28 Amount of training days: 20 Rest days: 8
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
1Elliptical Trainer 110 min 120 sec
2Wide-Grip Lat Pulldown 38-12 40-60 sec
3V-Bar Pulldown 38-12 40-60 sec
4Wide-Grip Pulldown Behind The Neck 38-12 40-60 sec
5Hyperextensions (Back Extensions) 310-20 40-60 sec
6Running, Treadmill 15 min 90 sec
2 day
1Running, Treadmill 110 min 120 sec
2Barbell Full Squat 48-12 40-90 sec
3Leg Extensions 38-12 40-60 sec
4Lying Leg Curls 38-12 40-60 sec
5Seated Calf Raise 320-25 50-60 sec
6Running, Treadmill 15 min 90 sec
3 day (rest)
4 day
1Elliptical Trainer 110 min 120 sec
2Barbell Bench Press - Medium Grip 46-10 50-90 sec
3Incline Dumbbell Press 38-12 40-60 sec
4Butterfly 38-12 40-60 sec
5Standing Military Press 37-10 40-70 sec
6Dumbbell Flyes 38-12 40-60 sec
7Running, Treadmill 15 min 90 sec
5 day
1Running, Treadmill 110 min 120 sec
2Barbell Curl 38-12 40-60 sec
3Hammer Curls 38-12 40-60 sec
4Concentration Curls 38-12 40-60 sec
5Close-Grip Barbell Bench Press 38-12 40-60 sec
6Triceps Pushdown 38-12 40-60 sec
7Running, Treadmill 15 min 90 sec
6 day (rest)
7 day
1Elliptical Trainer 110 min 120 sec
2Crunches 315-30 40-60 sec
3Hanging Leg Raise 38-12 40-60 sec
4Tuck Crunch 315-30 40-60 sec
5Running, Treadmill 15 min 90 sec

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
41 min
1×10 min
Rest: 120 sec
heavy
3×10
Rest: 40 sec
heavy
3×10
Rest: 40 sec
heavy
3×10
Rest: 40 sec
heavy
3×20
Rest: 40 sec
very hard
1×5 min
Rest: 90 sec
heavy
> 3.98 T 610 scores 440 kcal
Workout #2
42 min
1×10 min
Rest: 120 sec
heavy
4×12
Rest: 40 sec
heavy
3×10
Rest: 40 sec
heavy
3×10
Rest: 40 sec
heavy
3×25
Rest: 50 sec
very hard
1×5 min
Rest: 90 sec
heavy
> 8.39 T 610 scores 440 kcal
Workout #3
47 min
1×10 min
Rest: 120 sec
heavy
4×10
Rest: 50 sec
heavy
3×10
Rest: 40 sec
heavy
3×10
Rest: 40 sec
heavy
3×7
Rest: 40 sec
moderate
3×10
Rest: 40 sec
heavy
1×5 min
Rest: 90 sec
heavy
> 4.87 T 774 scores 560 kcal

They picked up this program

May 27 13:20
May 28 06:41
May 27 10:53
May 25 10:31
Apr 17 16:40
Apr 24 16:15
May 22 06:08
Apr 11 23:01
Apr 11 23:00
May 3 13:31
May 22 11:12
Apr 6 07:25
Apr 26 20:20
May 28 07:57
Apr 5 14:39
May 27 15:07
Apr 6 00:09
Mar 23 17:44
Mar 23 21:21

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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