Fat Burning » На рельеф: двойной цикл

Fat Burning » На рельеф: 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 (суперсеты)»

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
1Bicycling, Stationary 15 min 120 sec
2Barbell Incline Bench Press Medium-Grip (a)312-15 30-40 sec
3Подтягивания широким хватом к груди (a)38-15 30-50 sec
4Incline Dumbbell Press (b)312-15 30-40 sec
5Bent Over Barbell Row (b)312-15 30-40 sec
6Dumbbell Flyes (c)312-15 30-40 sec
7Bent Over Two-Dumbbell Row (c)312-15 30-40 sec
8Push-Up Wide (d)312-15 30-40 sec
9Bent-Arm Dumbbell Pullover (d)312-15 30-40 sec
10Bicycling, Stationary 110 min 120 sec
2 day (rest)
3 day
1Bicycling, Stationary 15 min 120 sec
2Barbell Full Squat (a)312-15 30-40 sec
3Barbell Lunge (a)312-15 30-40 sec
4Lying Leg Curls (b)312-15 30-40 sec
5Leg Extensions (b)312-15 30-40 sec
6Dumbbell Shoulder Press (c)312-15 30-40 sec
7Upright Barbell Row (c)312-15 30-40 sec
8Standing Barbell Press Behind Neck (d)312-15 30-40 sec
9Power Partials (d)312-15 30-40 sec
10Bicycling, Stationary 110 min 120 sec
4 day (rest)
5 day
1Bicycling, Stationary 15 min 120 sec
2Chin-Up (a)310-15 30-50 sec
3Dips - Triceps Version (a)310-15 30-50 sec
4Barbell Curl (b)312-15 30-40 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head (b)312-15 30-40 sec
6Dumbbell Bicep Curl (c)312-15 30-40 sec
7Tricep Dumbbell Kickback (c)312-15 30-40 sec
8Hammer Curls (d)312-15 30-40 sec
9Pushups (Close and Wide Hand Positions) (d)312-15 30-40 sec
10Bicycling, Stationary 110 min 120 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
62 min
1×5 min
Rest: 120 sec
heavy
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×14
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
1×10 min
Rest: 120 sec
heavy
> 5.59 T 1169 scores 840 kcal
Workout #2
63 min
1×5 min
Rest: 120 sec
heavy
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
1×10 min
Rest: 120 sec
heavy
> 9.14 T 1005 scores 720 kcal
Workout #3
62 min
1×5 min
Rest: 120 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
3×12
Rest: 40 sec
very hard
1×10 min
Rest: 120 sec
heavy
> 2.68 T 773 scores 560 kcal

2 «12 тренировок ( круговая )»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Подтягивания широким хватом к груди (a)38-15 30-50 sec
2Push-Up Wide (a)310-15 30-50 sec
3Bent Over Barbell Row (a)310-15 30-50 sec
4Incline Dumbbell Press (a)310-15 30-50 sec
5Bent Over Two-Dumbbell Row (a)310-15 30-50 sec
6Dumbbell Flyes (a)310-15 30-50 sec
7Running, Treadmill (a)15 min 120 sec
2 day (rest)
3 day
1Barbell Full Squat (a)310-15 30-50 sec
2Standing Military Press (a)310-15 30-50 sec
3Barbell Lunge (a)310-15 30-50 sec
4Upright Barbell Row (a)310-15 30-50 sec
5Barbell Deadlift (a)310-15 30-50 sec
6Power Partials (a)310-15 30-50 sec
7Running, Treadmill (a)15 min 120 sec
4 day (rest)
5 day
1Chin-Up (a)38-15 30-50 sec
2Dips - Triceps Version (a)38-15 30-50 sec
3Barbell Curl (a)310-15 30-50 sec
4Pushups (Close and Wide Hand Positions) (a)310-15 30-50 sec
5Seated Dumbbell Curl (a)310-15 30-50 sec
6Tricep Dumbbell Kickback (a)310-15 30-50 sec
7Running, Treadmill (a)15 min 120 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
37 min
3×11
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
1×5 min
Rest: 120 sec
heavy
> 3.01 T 700 scores 500 kcal
Workout #2
37 min
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
1×5 min
Rest: 120 sec
heavy
> 6.14 T 649 scores 470 kcal
Workout #3
37 min
3×8
Rest: 30 sec
heavy
3×8
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
3×10
Rest: 30 sec
heavy
1×5 min
Rest: 120 sec
heavy
> 1.25 T 512 scores 370 kcal

They picked up this program

Nov 20 11:36
Sep 5 11:40
Aug 15 15:51
Aug 20 16:48
Aug 1 13:11
Nov 20 22:26
May 25 12:44
Apr 23 15:23
Nov 21 09:29
Nov 21 10:54
Aug 18 21:35
Mar 21 21:38
Apr 12 15:54
Apr 21 19:02
Mar 31 06:29
Mar 10 19:37
Mar 6 20:36
Aug 16 13:10

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