Fat Burning » Cool 6 Pack Abs for 1 month

Fat Burning » Cool 6 Pack Abs for 1 month

The content of of the program

1 «1 месяц»

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 2-320-28 30-60 sec
2Dumbbell Side Bend 315-22 55 sec
3Cable Crunch 312-20 30-80 sec
4Bent-Knee Hip Raise (a)212-17 35-60 sec
5Hanging Leg Raise (a)28-12 (+max) 45-80 sec
6Air Bike 2-312-22 45-60 sec
7Decline Crunch 2-312-22 45-60 sec
2 day (rest)
3 day
1Weighted Crunches 2-312-18 50-60 sec
2Cable Crunch 312-20 30-80 sec
3Bent-Knee Hip Raise (a)212-17 35-60 sec
4Hanging Leg Raise (a)28-12 (+max) 45-80 sec
5Crunch - Legs On Exercise Ball 2-312-22 45-60 sec
4 day (rest)
5 day
1Cable Crunch 312-20 30-80 sec
2Bent-Knee Hip Raise (a)212-17 35-60 sec
3Hanging Leg Raise (a)28-12 (+max) 45-80 sec
4Ab Crunch Machine 2-312-18 50-90 sec
5Decline Crunch 2-312-22 45-60 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
39 min
3×28
Tempo:
2/0/X/1
Rest:
45 sec
easy
3×22
Tempo:
2/1/X/0
Rest:
55 sec
very hard
3×18
Rest: 40 sec
very hard
2×12
Rest: 35 sec
moderate
2×8
Rest: 45 sec
moderate
3×15
Rest: 45 sec
heavy
2×22
Rest: 60 sec
to failure
> 2.84 T 337 scores 240 kcal
Workout #2
27 min
2×12
Tempo:
2/0/X/1
Rest:
60 sec
to failure
3×18
Rest: 40 sec
very hard
2×12
Rest: 35 sec
moderate
2×8
Rest: 45 sec
moderate
2×22
Rest: 60 sec
to failure
> 1.78 T 248 scores 180 kcal
Workout #3
28 min
3×18
Rest: 40 sec
very hard
2×12
Rest: 35 sec
moderate
2×8
Rest: 45 sec
moderate
3×12
Rest: 60 sec
very hard
2×22
Rest: 60 sec
to failure
> 3.11 T 243 scores 170 kcal

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