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

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

Expert

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
8Crunches 415-20 (+max) 30 sec
9Knee/Hip Raise On Parallel Bars 415-20 (+max) 30 sec
10Dumbbell Side Bend 415-20 (+max) 30 sec
11Oblique Crunches - On The Floor 415-20 (+max) 30 sec
12Oblique 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
5Pullups 48-12 25-45 sec
6Seated Cable Rows 48-12 25-45 sec
7Barbell Shrug 68-10 50 sec
8Palms-Up Barbell Wrist Curl Over A Bench 415-20 (+max) 30 sec
9Palms-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
8Decline Crunch 415-20 (+max) 30 sec
9Decline Crunch 415-20 (+max) 30 sec
10Hanging Leg Raise 415-20 (+max) 30 sec
11Hanging Leg Raise 415-20 (+max) 30 sec
12Dumbbell Side Bend 415-20 (+max) 30 sec
13Oblique Crunches - On The Floor 415-20 (+max) 30 sec
14Oblique 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
4Lying Close-Grip Barbell Triceps Extension Behind The Head 48-12 25-45 sec
5Straight-Arm Pulldown 48-12 25-45 sec
6Close-Grip EZ Bar Curl 48-12 25-45 sec
7Barbell Curl 48-12 25-45 sec
8Alternate Hammer Curl 48-12 25-45 sec
9Concentration Curls 48-12 25-45 sec
10Palms-Up Barbell Wrist Curl Over A Bench 415-20 (+max) 30 sec
11Palms-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
11Decline Crunch 415-20 (+max) 30 sec
12Decline Crunch 415-20 (+max) 30 sec
13Oblique Crunches - On The Floor 415-20 (+max) 30 sec
14Oblique Crunches - On The Floor 415-20 (+max) 30 sec
15Russian Twist 415-20 (+max) 30 sec
16Russian 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
68 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
4×18 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
4×18 max
Rest: 30 sec
to failure
> 7.8 T 1768 scores 1270 kcal
Workout #2
57 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
4×10
Rest: 35 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 1554 scores 1110 kcal
Workout #3
80 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
4×18 max
Rest: 30 sec
to failure
4×20 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
4×18 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
4×15 max
Rest: 30 sec
to failure
4×18 max
Rest: 30 sec
to failure
> 5.34 T 1864 scores 1340 kcal

They picked up this program

Jul 14 11:30
Sep 26 17:48
Jun 15 15:54
Oct 1 08:20
Apr 18 15:53
Jul 11 18:13
Feb 11 21:46
May 22 09:41
Sep 8 17:05
Aug 9 19:18
Jul 13 11:53
Jan 6 00:09
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

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