Fat Burning » Круговые тренировки на массу и рельеф

Fat Burning » Круговые тренировки на массу и рельеф

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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 «16 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
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
1Hanging Leg Raise (a)510-15 15-20 sec
2Barbell Full Squat (a)510-15 15-20 sec
3Leg Press (a)510-15 15-20 sec
4Lying Leg Curls (a)510-15 15-20 sec
5Leg Extensions (a)510-15 15-20 sec
6Hyperextensions (Back Extensions) (a)510-15 15-20 sec
2 day (rest)
3 day
1Подтягивания широким хватом к груди (a)58-15 (+max) 20 sec
2Incline Dumbbell Press (a)510-15 15-20 sec
3Seated Cable Rows (a)510-15 15-20 sec
4Push-Up Wide (a)510-15 15-20 sec
5Wide-Grip Pulldown Behind The Neck (a)510-15 15-20 sec
6Bent-Arm Dumbbell Pullover (a)510-15 15-20 sec
4 day (rest)
5 day
1Decline Crunch (a)510-15 15-20 sec
2Standing Military Press (a)510-15 15-20 sec
3Dumbbell Shoulder Press (a)510-15 15-20 sec
4Power Partials (a)510-15 15-20 sec
5Upright Barbell Row (a)510-15 15-20 sec
6Hyperextensions (Back Extensions) (a)510-15 15-20 sec
6 day (rest)
7 day
1Chin-Up (a)58-15 (+max) 20 sec
2Dips - Triceps Version (a)58-15 (+max) 20 sec
3Barbell Curl (a)510-15 15-20 sec
4Triceps Pushdown (a)510-15 15-20 sec
5Hammer Curls (a)510-15 15-20 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head (a)510-15 15-20 sec
8 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 16 workouts

Workout #1
29 min
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
> 14.82 T 890 scores 640 kcal
Workout #2
30 min
1×15
Rest: 20 sec
very hard
1×8
Rest: 20 sec
very hard
1×8
Rest: 20 sec
very hard
1×9 max
Rest: 20 sec
very hard
1×9 max
Rest: 20 sec
to failure
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×13
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
> 7.14 T 1366 scores 980 kcal
Workout #3
29 min
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
5×12
Rest: 15 sec
heavy
> 4.56 T 967 scores 700 kcal

They picked up this program

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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