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Fat Burning » Для начинающих девушек

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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 «12 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
1Bicycling, Stationary 110 min 102-120 sec
2Hyperextensions (Back Extensions) 312 60-70 sec
3Barbell Full Squat 312 60-70 sec
4Dumbbell Lunges 310 68-80 sec
5Leg Extensions 312 51-60 sec
6Lying Leg Curls 310 68-80 sec
7Seated Cable Rows 312 60-70 sec
8Hanging Pike 310 51-60 sec
2 day (rest)
3 day
1Running, Treadmill 110 min 102-120 sec
2Hyperextensions (Back Extensions) 312 60-70 sec
3Plie Dumbbell Squat 312 60-70 sec
4Leg Press 310 60-70 sec
5Wide-Grip Pulldown Behind The Neck 310 60-70 sec
6Power Partials 312 60-70 sec
7Dip Machine 312 60-70 sec
8Crunches 312 60-70 sec
4 day (rest)
5 day
1Elliptical Trainer 110 min 102-120 sec
2Hyperextensions (Back Extensions) 312 60-70 sec
3Stiff-Legged Dumbbell Deadlift 312 60-70 sec
4Smith Machine Squat 310 60-70 sec
5Dumbbell Alternate Bicep Curl 310 60-70 sec
6Close-Grip Front Lat Pulldown 312 60-70 sec
7Подтягивания широким хватом к груди 38 60-70 sec
8Hanging Leg Raise 38 60-70 sec
9Crunches 312 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Bicycling, Stationary 110 min 102-120 sec
2Hyperextensions (Back Extensions) 312 60-70 sec
3Barbell Full Squat 312 60-70 sec
4Dumbbell Lunges 310 68-80 sec
5Leg Extensions 312 51-60 sec
6Lying Leg Curls 310 68-80 sec
7Seated Cable Rows 312 60-70 sec
8Hanging Pike 310 51-60 sec
9 day (rest)
10 day
1Running, Treadmill 110 min 102-120 sec
2Hyperextensions (Back Extensions) 312 60-70 sec
3Plie Dumbbell Squat 312 60-70 sec
4Leg Press 310 60-70 sec
5Wide-Grip Pulldown Behind The Neck 310 60-70 sec
6Power Partials 312 60-70 sec
7Dip Machine 312 60-70 sec
8Crunches 312 60-70 sec
11 day (rest)
12 day
1Elliptical Trainer 110 min 102-120 sec
2Hyperextensions (Back Extensions) 312 60-70 sec
3Stiff-Legged Dumbbell Deadlift 312 60-70 sec
4Smith Machine Squat 310 60-70 sec
5Dumbbell Alternate Bicep Curl 310 60-70 sec
6Close-Grip Front Lat Pulldown 312 60-70 sec
7Подтягивания широким хватом к груди 38 60-70 sec
8Hanging Leg Raise 38 60-70 sec
9Crunches 312 60-70 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
61 min
1×10 min
Rest: 120 sec
heavy
3×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×10
Rest: 80 sec
moderate
3×12
Rest: 60 sec
moderate
3×10
Rest: 80 sec
moderate
3×12
Rest: 70 sec
moderate
3×10
Rest: 60 sec
moderate
> 5.96 T 603 scores 430 kcal
Workout #2
61 min
1×10 min
Rest: 120 sec
heavy
3×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
> 7.12 T 690 scores 500 kcal
Workout #3
67 min
1×10 min
Rest: 120 sec
heavy
3×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×8
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
> 3.41 T 669 scores 480 kcal

They picked up this program

Nov 13 00:29
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Nov 1 10:32

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