Fat Burning » Для девушек на сжигание жира

Fat Burning » Для девушек на сжигание жира

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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 « тренировок»

Duration in days: 26 Amount of training days: 12 Rest days: 14
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
1 Stiff-Legged Barbell Deadlift 410 43-50 sec
2Glute Kickback 415 43-50 sec
3Dumbbell Bench Press 410 43-50 sec
4Dumbbell Alternate Bicep Curl 312 43-50 sec
5Standing Dumbbell Straight-Arm Front Delt Raise Above Head 312 43-50 sec
6Планка 350 sec 43-50 sec
2 day (rest)
3 day
1Dumbbell Lunges 410 43-50 sec
2Sit-Up 415 43-50 sec
3Pushups 310 43-50 sec
4One-Arm Dumbbell Row 412 43-50 sec
5Dumbbell Shoulder Press 312 43-50 sec
6Leg Pull-In 415 43-50 sec
4 day (rest)
5 day
1Plie Dumbbell Squat 412 43-50 sec
2Hyperextensions (Back Extensions) 412 43-50 sec
3Bent Over Two-Dumbbell Row 412 43-50 sec
4Dumbbell Flyes 312 43-50 sec
5Dumbbell One-Arm Triceps Extension 310 43-50 sec
6Crunches 30 43-50 sec
6 day (rest)
7 day (rest)
8 day
1 Stiff-Legged Barbell Deadlift 410 43-50 sec
2Glute Kickback 415 43-50 sec
3Dumbbell Bench Press 410 43-50 sec
4Dumbbell Alternate Bicep Curl 312 43-50 sec
5Standing Dumbbell Straight-Arm Front Delt Raise Above Head 312 43-50 sec
6Планка 350 sec 43-50 sec
9 day (rest)
10 day
1Dumbbell Lunges 410 43-50 sec
2Sit-Up 415 43-50 sec
3Pushups 310 43-50 sec
4One-Arm Dumbbell Row 412 43-50 sec
5Dumbbell Shoulder Press 312 43-50 sec
6Leg Pull-In 415 43-50 sec
11 day (rest)
12 day
1Plie Dumbbell Squat 412 43-50 sec
2Hyperextensions (Back Extensions) 412 43-50 sec
3Bent Over Two-Dumbbell Row 412 43-50 sec
4Dumbbell Flyes 312 43-50 sec
5Dumbbell One-Arm Triceps Extension 310 43-50 sec
6Crunches 30 43-50 sec
13 day (rest)
14 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
38 min
4×10
Rest: 50 sec
moderate
4×15
Rest: 50 sec
moderate
4×10
Rest: 50 sec
moderate
3×12
Rest: 50 sec
moderate
3×50 sec
Rest: 50 sec
heavy
> 3.4 T 415 scores 300 kcal
Workout #2
40 min
4×10
Rest: 50 sec
moderate
4×15
Rest: 50 sec
moderate
3×10
Rest: 50 sec
moderate
4×12
Rest: 50 sec
moderate
3×12
Rest: 50 sec
moderate
4×15
Rest: 50 sec
moderate
> 2.05 T 430 scores 310 kcal
Workout #3
38 min
4×12
Rest: 50 sec
moderate
4×12
Rest: 50 sec
moderate
4×12
Rest: 50 sec
moderate
3×12
Rest: 50 sec
moderate
3×10
Rest: 50 sec
moderate
3×3 max
Rest: 50 sec
moderate
> 2.83 T 395 scores 280 kcal

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