Fat Burning » Lean Body (40 workouts)

Fat Burning » Lean Body (40 workouts)

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Автор программы

The content of of the program

1 «1 месяц»

Duration in days: 26 Amount of training days: 20 Rest days: 6
1 месяц, средняя интенсивность
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 Full Squat 2-38-10 (+max) 60 sec
2Leg Extensions 2-412-16 50-80 sec
3Lying Leg Curls 2-412-16 50-80 sec
4Standing Calf Raises 2-412-16 50-80 sec
5Arnold Dumbbell Press 2-412-16 50-80 sec
6Power Partials 2-412-16 50-80 sec
7Front Two-Dumbbell Raise 2-412-16 50-80 sec
8Seated Bent-Over Rear Delt Raise 2-412-16 50-80 sec
9Crunches 2-412-16 50-80 sec
2 day
1Trail Running/Walking 120 min-40 min 60 sec
3 day
1Barbell Bench Press - Medium Grip 37-9 (+max) 40-120 sec
2Dips - Triceps Version 2-412-16 50-80 sec
3Dumbbell Bench Press 2-412-16 50-80 sec
4Cable Crossover 2-412-16 50-80 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 2-412-16 50-80 sec
6Machine Shoulder (Military) Press 2-412-16 50-80 sec
7Hanging Leg Raise 2-412-16 50-80 sec
4 day
1Trail Running/Walking 120 min-40 min 60 sec
5 day
1Snatch Deadlift 37-9 (+max) 60 sec
2Pullups 2-412-16 50-80 sec
3Wide-Grip Pulldown Behind The Neck 2-412-16 50-80 sec
4Seated Cable Rows 2-412-16 50-80 sec
5Barbell Curl 2-412-16 50-80 sec
6Dumbbell Alternate Bicep Curl 2-412-16 50-80 sec
7Two-Arm Dumbbell Preacher Curl 2-412-16 50-80 sec
8Cable Crunch 2-412-16 50-80 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
62 min
3×8
Rest: 60 sec
heavy
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
> 9.04 T 911 scores 650 kcal
Workout #2
23 min
1×20 min
Rest: 60 sec
very hard
258 scores 190 kcal
Workout #3
47 min
3×8
Tempo:
2/0/X/1
Rest:
40 sec
heavy
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
3×12
Rest: 70 sec
very hard
> 4.59 T 844 scores 610 kcal

2 «2 месяц»

Duration in days: 26 Amount of training days: 20 Rest days: 6
Во втором месяце несколько снижаем интенсивность работы.
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 2-38-10 (+max) 60 sec
2Leg Extensions 2-314-18 60-80 sec
3Lying Leg Curls 2-314-18 60-80 sec
4Standing Calf Raises 2-314-18 60-80 sec
5Arnold Dumbbell Press 2-314-18 60-80 sec
6Power Partials 2-314-18 60-80 sec
7Front Two-Dumbbell Raise 2-314-18 60-80 sec
8Seated Bent-Over Rear Delt Raise 2-314-18 60-80 sec
9Crunches 2-314-18 60-80 sec
2 day
1Trail Running/Walking 130 min-50 min 60 sec
3 day
1Barbell Bench Press - Medium Grip 37-9 (+max) 60 sec
2Dips - Triceps Version 2-314-18 60-80 sec
3Dumbbell Bench Press 2-314-18 60-80 sec
4Cable Crossover 2-314-18 60-80 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 2-314-18 60-80 sec
6Machine Shoulder (Military) Press 2-314-18 60-80 sec
7Hanging Leg Raise 2-314-18 60-80 sec
4 day
1Trail Running/Walking 130 min-50 min 60 sec
5 day
1Snatch Deadlift 37-9 (+max) 60 sec
2Pullups 2-314-18 60-80 sec
3Wide-Grip Pulldown Behind The Neck 2-314-18 60-80 sec
4Seated Cable Rows 2-314-18 60-80 sec
5Barbell Curl 2-314-18 60-80 sec
6Dumbbell Alternate Bicep Curl 2-314-18 60-80 sec
7Two-Arm Dumbbell Preacher Curl 2-314-18 60-80 sec
8Cable Crunch 2-314-18 60-80 sec
6 day (rest)
7 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 20 workouts

Workout #1
58 min
3×8
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
> 8.98 T 763 scores 550 kcal
Workout #2
33 min
1×30 min
Rest: 60 sec
very hard
386 scores 280 kcal
Workout #3
46 min
3×8
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
3×14
Rest: 60 sec
heavy
> 4.52 T 665 scores 480 kcal

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

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