Fat Burning » Программа тренировок для девушек новичков

Fat Burning » Программа тренировок для девушек новичков

Beginner

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
1Crunches 315-20 60-70 sec
2Hyperextensions (Back Extensions) 310-15 50-70 sec
3 Stiff-Legged Barbell Deadlift 48-12 60-70 sec
4Butterfly 38-12 50-90 sec
5Seated Cable Rows 48-12 60-70 sec
6One-Arm Dumbbell Row 38-12 50-90 sec
7Push-Ups With Feet Elevated 310-15 50-70 sec
2 day (rest)
3 day
1Bicycle Crunches 315-20 60-70 sec
2Good Morning 410-15 50-70 sec
3Plie Dumbbell Squat 48-12 60-70 sec
4Wide-Grip Lat Pulldown 410-15 50-70 sec
5Ab Roller 410-15 50-70 sec
6Cable Crossover 310-15 50-70 sec
7Планка 2Max 30 sec
4 day (rest)
5 day
1Barbell Full Squat 310-15 50-70 sec
2Leg Extensions 38-12 50-90 sec
3Dumbbell Lunges 48-12 60-70 sec
4Bent Over Barbell Row 48-12 60-70 sec
5Bench Dips 26-10 50-70 sec
6Barbell Curl 310-15 50-70 sec
7Exercise Ball Crunch 315-20 60-70 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
48 min
3×15
Rest: 70 sec
moderate
3×12
Rest: 70 sec
heavy
4×8
Rest: 70 sec
moderate
3×12
Rest: 50 sec
moderate
4×8
Rest: 70 sec
moderate
3×12
Rest: 50 sec
moderate
3×10
Rest: 50 sec
moderate
> 5.08 T 606 scores 440 kcal
Workout #2
47 min
3×15
Rest: 70 sec
moderate
4×10
Rest: 50 sec
moderate
4×8
Rest: 70 sec
moderate
4×10
Rest: 50 sec
moderate
4×8
Rest: 50 sec
moderate
3×10
Rest: 50 sec
moderate
2×120 sec
Rest: 30 sec
to failure
> 3.49 T 659 scores 470 kcal
Workout #3
47 min
3×12
Rest: 70 sec
heavy
3×12
Rest: 50 sec
moderate
4×8
Rest: 70 sec
moderate
4×8
Rest: 70 sec
moderate
2×6
Rest: 50 sec
moderate
3×10
Rest: 50 sec
moderate
3×15
Rest: 70 sec
moderate
> 6.31 T 608 scores 440 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
1Hanging Leg Raise 36-10 (+max) 60 sec
2 Stiff-Legged Barbell Deadlift 410-15 50-70 sec
3Leg Press 410-15 50-70 sec
4Tuck Crunch 315-20 60-70 sec
5Narrow Stance Hack Squats 410-15 50-70 sec
6Close-Grip Front Lat Pulldown 310-15 50-70 sec
7Crunches 310-15 50-70 sec
2 day (rest)
3 day
1Bicycle Crunches 315-20 60-70 sec
2Hyperextensions (Back Extensions) 310-15 50-70 sec
3Barbell Bench Press - Medium Grip 48-12 60-70 sec
4Exercise Ball Crunch 310-15 50-70 sec
5Reverse Crunch 310-15 50-70 sec
6Front Two-Dumbbell Raise 310-15 50-70 sec
7Crunch - Hands Overhead 310-15 50-70 sec
4 day (rest)
5 day
1 38-12 50-90 sec
2Barbell Full Squat 38-12 50-90 sec
3Plie Dumbbell Squat 410-15 50-70 sec
4Lying Leg Curls 410-15 50-70 sec
5Пресс с роликом 410-15 50-70 sec
6Dumbbell Flyes 38-12 50-90 sec
7Планка 360 sec 20 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
47 min
3×10 max
Rest: 60 sec
to failure
4×10
Rest: 50 sec
moderate
4×10
Rest: 50 sec
moderate
3×15
Rest: 70 sec
moderate
4×10
Rest: 50 sec
moderate
3×10
Rest: 50 sec
moderate
3×12
Rest: 70 sec
heavy
> 10.23 T 655 scores 470 kcal
Workout #2
48 min
3×15
Rest: 70 sec
moderate
3×12
Rest: 70 sec
heavy
4×8
Rest: 70 sec
moderate
3×12
Rest: 70 sec
heavy
3×10
Rest: 50 sec
moderate
3×12
Rest: 70 sec
heavy
3×10
Rest: 50 sec
moderate
> 1.92 T 469 scores 340 kcal
Workout #3
43 min
3×12
Rest: 50 sec
moderate
3×12
Rest: 50 sec
moderate
4×10
Rest: 50 sec
moderate
4×10
Rest: 50 sec
moderate
4×10
Rest: 50 sec
moderate
3×12
Rest: 50 sec
moderate
3×60 sec
Rest: 20 sec
very hard
> 4.94 T 471 scores 340 kcal

They picked up this program

May 23 13:39
May 21 15:30
May 19 17:06
May 17 16:09

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Fat Burning
Intermediate
32
Verified!
Verified!
Mass Gain
Intermediate
21

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