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Fat Burning » Cool 6 Pack Abs for 1 month

Fat Burning » Cool 6 Pack Abs for 1 month

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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 «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
2Crunches 2-320-28 30-60 sec
3Dumbbell Side Bend 315-22 55 sec
4Cable Crunch 312-20 30-80 sec
5Bent-Knee Hip Raise (a)212-17 35-60 sec
6Bent-Knee Hip Raise (a)212-17 35-60 sec
7Hanging Leg Raise (a)28-12 (+max) 45-80 sec
8Hanging Leg Raise (a)28-12 (+max) 45-80 sec
9Air Bike 2-312-22 45-60 sec
10Air Bike 2-312-22 45-60 sec
11Decline Crunch 2-312-22 45-60 sec
12Decline Crunch 2-312-22 45-60 sec
13Decline Crunch 2-312-22 45-60 sec
2 day (rest)
3 day
1Weighted Crunches 2-312-18 50-60 sec
2Weighted Crunches 2-312-18 50-60 sec
3Cable Crunch 312-20 30-80 sec
4Bent-Knee Hip Raise (a)212-17 35-60 sec
5Bent-Knee Hip Raise (a)212-17 35-60 sec
6Hanging Leg Raise (a)28-12 (+max) 45-80 sec
7Hanging Leg Raise (a)28-12 (+max) 45-80 sec
8Crunch - 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
3Bent-Knee Hip Raise (a)212-17 35-60 sec
4Hanging Leg Raise (a)28-12 (+max) 45-80 sec
5Hanging Leg Raise (a)28-12 (+max) 45-80 sec
6Ab Crunch Machine 2-312-18 50-90 sec
7Decline Crunch 2-312-22 45-60 sec
8Decline Crunch 2-312-22 45-60 sec
9Decline 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
73 min
3×28
Tempo:
2/0/X/1
Rest:
45 sec
easy
2×24
Tempo:
2/0/X/1
Rest:
60 sec
to failure
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
2×20 max
Rest: 50 sec
to failure
2×8
Rest: 45 sec
moderate
2×10
Rest: 50 sec
heavy
3×15
Rest: 45 sec
heavy
3×18
Rest: 55 sec
very hard
2×22
Rest: 60 sec
to failure
3×15
Rest: 45 sec
heavy
3×18
Rest: 55 sec
very hard
> 3.36 T 698 scores 500 kcal
Workout #2
43 min
2×12
Tempo:
2/0/X/1
Rest:
60 sec
to failure
3×14
Tempo:
2/0/X/1
Rest:
50 sec
very hard
3×18
Rest: 40 sec
very hard
2×12
Rest: 35 sec
moderate
2×20 max
Rest: 50 sec
to failure
2×8
Rest: 45 sec
moderate
2×10
Rest: 50 sec
heavy
2×22
Rest: 60 sec
to failure
> 3.25 T 421 scores 300 kcal
Workout #3
50 min
3×18
Rest: 40 sec
very hard
2×12
Rest: 35 sec
moderate
2×20 max
Rest: 50 sec
to failure
2×8
Rest: 45 sec
moderate
2×10
Rest: 50 sec
heavy
3×12
Rest: 60 sec
very hard
2×22
Rest: 60 sec
to failure
3×15
Rest: 45 sec
heavy
3×18
Rest: 55 sec
very hard
> 3.51 T 452 scores 320 kcal

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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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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