Fat Burning » На рельеф: с акцентом на мышцы брюшного пресса

Fat Burning » На рельеф: с акцентом на мышцы брюшного пресса

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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 48-12 25-45 sec
2Barbell Incline Bench Press Medium-Grip 48-12 25-45 sec
3Decline Barbell Bench Press 48-12 25-45 sec
4Bent-Arm Dumbbell Pullover 48-12 25-45 sec
5Butterfly 38-12 30-45 sec
6Dips - Chest Version 38-12 30-45 sec
7Crunches 415-20 (+max) 30 sec
8Knee/Hip Raise On Parallel Bars 415-20 (+max) 30 sec
9Dumbbell Side Bend 415-20 (+max) 30 sec
10Oblique Crunches - On The Floor 415-20 (+max) 30 sec
2 day
1Bent Over Barbell Row 48-12 25-45 sec
2Clean Deadlift 48-12 25-45 sec
3Wide-Grip Lat Pulldown 48-12 25-45 sec
4Pullups 48-12 25-45 sec
5Seated Cable Rows 48-12 25-45 sec
6Barbell Shrug 68-10 50 sec
7Palms-Up Barbell Wrist Curl Over A Bench 415-20 (+max) 30 sec
8Palms-Down Wrist Curl Over A Bench 415-20 (+max) 30 sec
3 day
1Standing Military Press 38-12 30-45 sec
2Leverage Incline Chest Press 48-12 25-45 sec
3Power Partials 48-12 25-45 sec
4Front Plate Raise 48-12 25-45 sec
5Reverse Machine Flyes 48-12 25-45 sec
6Incline Dumbbell Flyes 48-12 25-45 sec
7Decline Crunch 415-20 (+max) 30 sec
8Hanging Leg Raise 415-20 (+max) 30 sec
9Dumbbell Side Bend 415-20 (+max) 30 sec
10Oblique Crunches - On The Floor 415-20 (+max) 30 sec
4 day
1Barbell Bench Press - Medium Grip 48-12 25-45 sec
2Triceps Pushdown 48-12 25-45 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 48-12 25-45 sec
4Straight-Arm Pulldown 48-12 25-45 sec
5Close-Grip EZ Bar Curl 48-12 25-45 sec
6Barbell Curl 48-12 25-45 sec
7Alternate Hammer Curl 48-12 25-45 sec
8Concentration Curls 48-12 25-45 sec
9Palms-Up Barbell Wrist Curl Over A Bench 415-20 (+max) 30 sec
10Palms-Down Wrist Curl Over A Bench 415-20 (+max) 30 sec
5 day
1Barbell Full Squat 48-12 25-45 sec
2Barbell Squat To A Bench 48-12 25-45 sec
3Приседания на одной ноге с гантелями 48-12 25-45 sec
4Leg Extensions 415-20 30-40 sec
5Barbell Deadlift 48-12 25-45 sec
6Lying Leg Curls 415-20 30-40 sec
7Standing Calf Raises 415-20 30-40 sec
8Seated Calf Raise 415-20 30-40 sec
9Calf Press On The Leg Press Machine 415-20 30-40 sec
10Decline Crunch 415-20 (+max) 30 sec
11Oblique Crunches - On The Floor 415-20 (+max) 30 sec
12Russian Twist 415-20 (+max) 30 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
58 min
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
3×8
Rest: 35 sec
very hard
3×8
Rest: 35 sec
very hard
4×15 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
> 7.8 T 1565 scores 1130 kcal
Workout #2
51 min
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
6×8
Rest: 50 sec
very hard
4×15 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
> 11.9 T 1383 scores 990 kcal
Workout #3
59 min
3×8
Rest: 35 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×8
Rest: 45 sec
very hard
4×15 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
> 5.34 T 1457 scores 1050 kcal

They picked up this program

Sep 26 17:48
Nov 1 16:52
Oct 1 08:20
Nov 11 07:36
Nov 16 21:29
Sep 8 17:05
Aug 9 19:18
Nov 2 09:50
Nov 21 09:29
Oct 8 21:11
Apr 24 18:42
Jul 15 14:35
Apr 13 19:34
Mar 19 11:25
May 23 19:30
Apr 9 16:57
May 10 22:58
Mar 22 19:44

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